Category: Uncategorized

Date: 2026-08-11
AO: The General
Q: Lazlo , Robo, Hard Knox
PAX: Hard Knox, Lazlo, Robo
FNGs: None
COUNT: 3
Power was gone. Kids were up all night. Parents were up all night. But a few of us made it out for an imprompt-q in the wind and just a little rain.

WARMUP: mosey, high knees, butt kickers, ssh, imperial walkers, hillbillies, Michael Phelps, cherry pickers, Willy mays Hayes, down dog. THE THANG:
Musical Dora. Pax 1 at the goal line, pax 2 at the 30c each do an exercise until relieved. Pax 3 shuttles between them. New song, new exercise. Took turns picking the exercise. Something like these, more or less: Mountain climbers
WW2s
Monkey humpers
Merkins
Coupon squats
Leg over coupons
Thrusters
Toe taps

MARY: around the circle twice picking exercises

ANNOUNCEMENTS: stair climb

COT: appreciated the chance to work together in the gloom

Date: 2026-08-11
AO: Atlantis
Q: Forceps ,
PAX: Forceps, Hammerhead, Hammer, Hound Dog, @Dairy Free
FNGs: None
COUNT: 6
WARMUP: 10 in cadence
Good Mornings, Vege root extractors, Willy Mays Hayes, SSH, Arm Circles, Michael Phelps.
THE THANG: mosey to park benches for 2 sets of 10×3 Dips, Step Ups and Erkins. Mosey to rocks for 2 sets of 10x3ct Curls for the Girls, Overhead Triceps & Ground Pounders.

Mosey to Nats Stadium steps. 10x3ct set 1: base 15 Prisoner Squats/ top 25 SSH, set 2: base 15 Al Gore Squats/ top 25 Hillbillies set 3: 15 Bobby Hurleys/top 25 Imperial Walkers 10x3st LBCs and Heal Taps

Mosey back to rocks: 2 sets of 10×3 ct Wonder Bras, Rut Rows and Dead Lifts Mosey to bridge – on your six heads in center of circle 2 sets
PAX holds 45 degree leg extension while alternating PAX runs around pushing feet down. Human Centipede Bear Crawl
MARY
Mosey to COT for 10min of Mary Abs- 10 ct or 10 cadence Ab exercises- Freddie Mercuries, WWIIs, Low Slow Flutter, Chillcut Plank hold to 31 count, Ankle circles clockwise and counterclockwise, Heal Taps, 4ct plank jacks,

ANNOUNCEMENTS: 911 stair climb
COT: Inspired by Zeus Law in the Oddessey movie and the friendliness of my home town, YHC challenged PAX to greet everyone they cross paths with this week – make eye contact, smile and say hello. You never know how much of an impact that could make on someone.

Date: 2026-08-11
AO: FreeState
Q: Dungeon Master ,
PAX: Cannoli, Horshack, Dungeon Master, Mumford
FNGs: None
COUNT: 4
WARMUP:
– SSH x15 IC
– Swingbillies x15 IC
– Carolina Dry Docks x15 OMC
– SSH x10 IC
– Hillbillies x15 IC
– Michael Phelps x10 IC
– Seal Claps x10 IC
– Arm circles x10 IC
– Hairy Rockettes x10 IC
– Windmills x15 IC
– Willie Maes 10 count hold x4
– Cherry Pickers x15 IC
– Mosey – GET COUPON AND/OR COUPON FRAGMENT
THE THANG:
– SET 1
– Curls OMC x20, x20, x30
– Slow bent over rows OYO x20, x20, x30
– Slow squats OMC x15, 15, x15
– Slow deadlift OMC x15. 2nd and 3rd sets: Skull crushers x15, x15 – Mosey OR Count down – say “F3” at 3
– REPEAT x2
– SET 2
– Calf Raises OMC x15
– Chair Sit IC x15
– Wall push-offs OYO x15. 2nd and 3rd sets: Rifle carry in parking lot – Squats against wall OYO x15
– Mosey OR Count down – say “F3” at 3
– REPEAT x2
MARY:
– LBC x 15 IC
– Protractor (5-6 angles, 5 count hold each)
– X-factors x10 IC

ANNOUNCEMENTS: 9/11 climb
COT: pilgrimage highlights – how my daughter has grown

Date: 2026-08-11
AO: Watkin Warriors
Q: Cookies ,
PAX: FIFA (F3 The Capital), Cookies, Sabre (F3 Mt Airy, MD), Baguette, The Situation, Mechanic, V-for-Vendetta FNGs: 1 V-for-Vendetta
COUNT: 7
WARMUP
– Side Straddle Hops x20 IC
– Windmills x10 IC
– High Knees — 30 sec
– Butt Kickers — 30 sec
– A-Skips
– B-Skips
– C-Skips
– World’s Greatest Stretch — 10 sec each side
– Calf Pedals
Finished with a 1-lap sprint to seed the relay teams — first paired with last, second with second-to-last, etc. THE THANG
Full-Body Relays
At home base, complete the assigned exercise, run one full lap of the Watkins Mill track, return and tag the next runner. Race 1 — Deconstructed Burpee
– 20 Squats
– 20 Squat Thrusters
– 20 Merkins
– 20 Jump Squats
Race 2 — Legs
– 20 Alternating Lunges
– 20 Smurf Jacks
– 20 Monkey Humpers
– 20 Air Dramas
Race 3 — Core / Mary
– 30 LBCs
– 30 American Hammers
– 30 Flutter Kicks
– 30 Heels to Heaven

Finisher: 3 sets of max-quality pull-ups for all PAX.
Count: 7 PAX.
ANNOUNCEMENTS
– 9/11 Stair Climb: F3 The Capital’s annual event at the Lincoln Memorial, with PAX climbing the steps 24 times in remembrance of the 110 flights climbed by first responders on September 11.
– IronPAX Challenge: F3’s “You vs. You” challenge, traditionally four standardized weekly workouts during September intended to test PAX against a common standard.
– GTE-74 Blue Ridge: September 25–27 in the Leesburg area. A Growth Training Exercise focused on hands-on leadership development, physical challenge, and fellowship. CIRCLE OF TRUST
No specific COT message today.
Welcomed one FNG, Hamza, who was named V for Vendetta.

Date: 2026-08-06
AO: The Highlands
Q: Katniss ,
PAX: Hard Knox, Katniss, Tax Guy, Jag, Short Timer (Matt McCann) FNGs: None
COUNT: 5
WARMUP: stretching and stuff
THE THANG: the Pax got ready for NFL season with a lot of cone drills, some squats and merkin varieties, and some TD bombs MARY:
ANNOUNCEMENTS: 9/11 stairclimb soon
COT: highs and lows