Category: Uncategorized

Date: 2026-07-17
AO: Terrapin Station
Q: Goldfish ,
PAX: Breach, Ripcord, Robo, Goldfish, Enron, Trace Johnson, Philly, 2 percent, Jabber, Google FNGs: None
COUNT: 10
WARMUP: the usual

THE THANG:
Part 1 – mosey to top of hill for jacob’s ladder – burpee at bottom, squat at the top, up to 7, OYO, then return to parking lot (avoiding swamp) Part 2 – alternating rounds of the following:

25 Air Squats
20 Big Boi Situps
15 Merkins
10 Lunges (IC)
5 Burpees

Run stairs & back

25 coupon curls
20 coupon press
15 coupon swings
10 coupon squats
5 burpees

Run stairs & back

MARY: flutters x20 for enron

ANNOUNCEMENTS: 9/11 stair climb, ruck n float,

COT: excited to see my kids today after they were away at camp all week. Welcome Trace Johnson (AKA Peaches)!

Date: 2026-07-17
AO: Rec League
Q: FIFA (F3 The Capital) ,
PAX: Cookies, 120, FIFA (F3 The Capital), John Kluge
FNGs: None
COUNT: 4
WARMUP:
Follow me
Stretching

THE THANG:
First pax wears ruck vest and farmer carries Sandy and Sandra going one direction on track

Other pax run in other direction

At the meet point, ruck leads 10 merkins then gives vest and bags to next pax who continues farmer carry

Repeat until end

MARY:
Nope!

ANNOUNCEMENTS:

COT

Date: 2026-07-17
AO: Horizon
Q: East Wing ,
PAX: Kodiak, Poe, sticks, East Wing, DrugBoat, 3 mile, Woody, Hobbyhorse, Sunshine, Disco FNGs:
COUNT: 10

WARMUP:
SSH, IW, HB, LBAC, MP, MNC, WMH, RVE, DD + runner / WGS / plank / pretty boy, CK
_____

THE THANG:
Stair runs, up and down
— serpentine style around railings
Bot of lap 1: 10 merkins
Bot of lap 2: 15 squats
Bot of lap 3: 20 calf raises
Repeat until the end of time

Grand Finale (2sets) —
SLOW Thrusters (w pack or coupon) x10
Rifle hold x 10
_____

MARY:
Bird dog x20
Dead bug x20
Corpse pose 1 min
_____

ANNOUNCEMENTS:
sept11stairclimb sept11ruck is coming up — let’s get ready!

harpers-ferry-ruck-float, check it out in the announcements page

mother-ruck-ing AO meets at Northside Social in Falls Church on Sundays at 630am
_____

COT:
Focus on mindset — When life gets difficult, it’s automatic to look forward to easier times — but it’s important to stay in the now and embrace what you’ve got. YHC reflects on raising his young children, which can be quite difficult at their current ages. YHC is trying to reframe his mindset as not to wish their years away, but rather, stay in the present with them. Hopefully this mindset can apply to other aspects of your life.

Date: 2026-07-17
AO: The Patriot
Q: Rim Fire ,
PAX: Lazlo, Mr. Hand, Daaa Auditor, Waterboy, Short Rib, citrus, Rim Fire, Moderator, Jag, Hops, My Space, Trademark, Hardship, Shake ‘n’ Bake, Big Short, Bone, Craigs List, Malpractice FNGs:
COUNT: 18
WARMUP: SSH, IW, HB, MP, LBAC, CT, WMH, DD, RS, WGS, CC
THE THANG: Reverse pyramid/strip sets removing the highest rep count each round 35 cactus jump squats
30 big bois
25 coupon swings
20 Bulgarian split squats
15 curls
10 overhead presses
5 burpees
Lap
MARY: 30 flutters, 25 penguin crunches, 20 toy soldiers, 15 dirty dogs, 10 donkey kicks, 5 Nolan Ryan’s
ANNOUNCEMENTS: get your Boneathon t-shirt if you haven’t, harpers-ferry-ruck-float, 9/11 stair climb
COT: There is a school of thought about buying back your time with things like a lawn or cleaning service. Another way to buy back time is to say no. No to an extra few drinks tonight buys you a workout tomorrow. No to social media buys you more time with your family. Use no to buy time for things you really care about.

Date: 2026-07-17
AO: Atlantis
Q: Gherkin ,
PAX: Dairy Free, Hammer, Hammerhead, Gherkin, Palmetto
FNGs: None
COUNT: 5
WARM UP
SSH, Imperial Walkers, Hillbilly, Willie Mays Hays, Cherry twist, worlds greatest stretch, kobra kai THE THANG
Mosey to the steps at Nats Park
Squat Pyramid (415 Squats)
Perform the following rounds, returning to the bottom of the stairs after each round. Round 1: 5 squats, climb to first landing, 10 squats
Round 2: Repeat round 1, climb to second landing, 15 squats, Round 3: Repeat round 2, climb to top, 20 squats,
Round 4: Repeat round 3, descend one landing, 25 squats,
Round 5: Repeat round 4, descend to lowest landing, 30 squats, Round 6: Repeat round 5, descend to the bottom, 35 squats,
11s on the stairs
Bottom of steps Shoulder taps
Top of steps: Merkins
MARY
American hammers
Flutter kicks
LBCs
ANNOUNCEMENTS
– Ruck and Float Aug 1
– This year is the 25th Anniversary of Sept 11. F3 the Capital is hosting its 9th stairclimb at Lincoln Memorial COT
The person in the supporting role doesn’t always get the credit publicly, but the people who matter know. Do the hard work to provide the support so the team can succeed.