Date: 2026-10-22
AO: Ruck Dynasty
Q: Fish Fry ,
PAX: Cager, Kodiak, Fish Fry
FNGs: None
COUNT: 3
WARMUP: none.
THE THANG: three hills loop near Yorktown
MARY: looking for the sunrise
ANNOUNCEMENTS: none
COT: none
The Aerie: Six Year Manniversary
Date: 2026-10-21
AO: The Aerie
Q: Rocketman ,
PAX: Chasqui, Trifecta, Lonestar, Rocketman, Hobbes
FNGs: 1 Hobbes
COUNT: 5
WARMUP:
SSH, Windmills, Grady Corns, No Moneys, Copperhead Squats
THE THANG:
Six years ago, this is the workout that introduced me to F3: https://f3thecapital.com/2020/10/20/kalsu-at-the-farm/
Background
The “Kalsu” Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July 21, 1970 in the A Shau Valley, Vietnam. On lists of the hardest CrossFit workouts, “Kalsu,” is a frequent contender. Here is the workout, pretty simple, really:
100 coupon thrusters, 5 burpees EMOM, starting with 5 burpees
Strategy
Prior to the start of the workout, decide how many thrusters you can realistically complete every minute (remember you always start with 5 burpees). Stick with that number, no matter how much it hurts. For example, if you get 5 thrusters every minute, you’ll be done in 20 minutes.
Result
19 minutes
After recovering from Kalsu, we executed the following:
10 Alternating Side Squats IC
10 Merkins
20 LBCs
10 Bonnie Blair IC
10 Heels to Heaven
MARY:
10 Flutter Kicks
10 American Hammers
ANNOUNCEMENTS:
* Oct 30/31 Old Rag sunrise hike event
* Nov 7th: The Grunt in DC
COT:
“Carry each other’s burdens, and in this way you will fulfill the law of Christ. Galatians 6:2”
The word burden here means “a weight of personal and eternal significance.” Character flaws, struggles, moral difficulties… and we are called to bear one another’s burdens, to come alongside one another, and to help shoulder the difficulties of trials and temptations.
I’m thankful for each one of you who has helped me carry my burderns and shared your burdens with me.
Horizon
Date: 2026-10-21
AO: Horizon
Q: Purple Rain ,
PAX: DrugBoat, vplaxico, Purple Rain, The Wolf, Attache’, 3 mile, Woody, Kodiak, SPINAL TAP, Skoat, Funnelcake FNGs: None
COUNT: 11
WARMUP:
1. Willie Mays Hays
2. Cherry pickers,
3. Imperial walkers,
4. Hill billy,
5. Little bitty arm,
6. Side straddle hop,
7. Downward dog
8. Upward dog
9. World’s greatest stretch,
10. Childs pose
11. Fellowship lap to coupons
THE THANG:
6 rounds of 2 ab workouts, 1 arm, then cardio
Round 1
1. Leg lifts to 90, with coupon, on back (ups, 20)
2. Merken (down, 25)
3. Heel touches/penguin crunch, bent knee (cadence, 20)
4. jog to 50, sprint back
Round 2
1. Spider plank (cadence, 20)
2. Coupon curl (ups, 25)
3. Toe touches, on back, legs up (ups, 20)
4. Skip to 50, sprint back
Round 3
1. Leg lift over vertical coupon (cadence 20)
2. Dips (downs, 25)
3. Sitting crunch, russian twist (with coupon, cadence, 15)
4. Backward to 50, sprint
Round 4
1. Plank jack (cadence, 25)
2. Shoulder press (ups, 25)
3. Glute bridge, bent knee (ups 25)
4. Farmer carry to 50; rifle carry back
Round 5
1. Punch plank (cadence, 25)
2. Blockee (down, 20)
3. Plank squats (downs 20)
4. Karaoke to 50; sprint back
Round 6
1. j los (cadence 20)
2. On back, chest press(ups 20)
3. Side plank touch toe (up 10 each side)
4. Jog to 50, sprint
MARY:
To celebrate Purple Rain ‘s four year F3 anniversary, hold plank during the best song from one of the greatest performers, Minnesota’s Prince, and every time “purple rain” is sung, do a merken.
ANNOUNCEMENTS:
The Grunt
COT:
According to the googles, the song Purple Rain symbolizes “a new beginning. Purple, the sky at dawn; rain, the cleansing factor”. During the past four years, the F3 horizon community has helped me begin a healthier lifestyle. I appreciate each of you for coming out and being a part of this journey!
I’m sorry shoulders
Date: 2026-10-21
AO: The Farm
Q: Firehead ,
PAX: Squatter, Trilogy, Firehead
FNGs: None
COUNT: 3
WARMUP:
SSHs, Beet Pickers, Willy Mays Hayes, Michael Phelps, Mosey Around the Triangle
THE THANG:
>From 15 count to 1 for each, reducing each round OYO (only made it to 7): – Sumo Squats
– Mike Tysons
– Apollo Onos
– Delt Lifts
– Derkins
– Reverse Lunges
– Glute Bridges
Bear Crawl to middle of field, 25 x SSH, Mosey back to start next round
MARY:
American Hammers, Rosalitas, Flutter Kicks
ANNOUNCEMENTS:
The Grunt in November
Trilogy is Q for Friday
COT:
Be ready to be there for those that matter to you.
Potomac Rising
Date: 2026-10-21
AO: Potomac Rising
Q: Breadsticks ,
PAX: 120, FIFA (F3 The Capital), Cookies, Breadsticks, Townie FNGs: None
COUNT: 7
WARMUP:
Mosey-ish
SSH
LBAC
Moroccan Nightclubs
Hillbillies
Stretch OYO
THE THANG:
Countdowns (10->9->…->1)
Round 1
Burpees- EVENS
Kettle Bell Swings- ODDS
Lap
Round 2
Lucy’s- EVENS
Jack’s- ODDS
Lap
Round 3-Partner Up
Big boy squats-2x coupons-EVENS
Other partner run
Round 4- Partner up
Big boy Merkins-ODDS
Lap
10 blockees
MARY:
ANNOUNCEMENTS:
The Grunt
Think about causes you support and if people need volunteers for things around the holidays COT:
