Date: 2026-08-10
AO: Horizon
Q: SPINAL TAP ,
PAX: SPINAL TAP, 3 mile, sticks, Attache’, Drug boat
FNGs: None
COUNT: 5
WARMUP: ssh, wmh, cherry picker, tai fighter, michael phelps, up/down dog, wgs
THE THANG: Multiples of 57. Dora style curls, chess press, bo rows, overhead Press, dips, bobby hurley MARY: choose your adventure
ANNOUNCEMENTS:
COT: 7 habits of highly effective people
Hamilton Fair
Date: 2026-08-10
AO: Hamilton
Q: Booking ,
PAX: Legacy, Booking, Sloop
FNGs: None
COUNT: 3
WARMUP: SSH, IW, HB, MP, CP, WMH, DD, WGS, CK
THE THANG: 20 copperhead squats—- mosey to green space at Fleet 20 copperhead squats, 20 mountain climbers mosey to benches outside theater 2 sets of 15 step ups/ 15 dips— mosey to basketball court
20 copperhead squats, 20 mountain climbers, 20 calf raises—- mosey to upper soccer fields
20 copperhead squats, 20 mountain climbers, 20 calf raises, 20 big bois—- mosey to lower basketball courts
20 copperhead squats, 20 mountain climbers, 20 calf raises, 20 big bois, 20 merkins—- mosey to park 2 sets of 15 step ups/ 15 dips— mosey neighborhood return to starting point
20 copperhead squats, 20 mountain climbers, 20 calf raises, 20 big bois, 20 merkins, 20 SSH i/c MARY: flutter kicks, penguin crunches, LBC, dirty dogs, donkey kicks
ANNOUNCEMENTS: 9/11 stair climb sign up please, night owl has a few weeks left on Thursday night
COT: be deliberate about setting aside quality time with your spouse outside of the hustle of the DMV and the daily grind of life.
Watkin Warriors
Date: 2026-08-04
AO: Watkin Warriors
Q: Baguette ,
PAX: FIFA (F3 The Capital), Cookies, Baguette, Casper (Blue Ridge), The Situation FNGs: None
COUNT: 5
WARMUP: Baguette update this back last my guy
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
45th Birthday workout for D.C
Date: 2026-08-08
AO: Downrange
Q: Slackbot ,
PAX: Hobbyhorse, Slackbot, Dark Chocolate, Smashburger
FNGs: None
COUNT: 3
WARMUP: dark chocolate’s 45 birthday beat down with music bookends and hard work in between THE THANG:
MARY:
ANNOUNCEMENTS:
COT: spread the word about this Jersey Shore AO for the summer
Friday Frisbee
Date: 2026-08-07
AO: Horizon
Q: Poe ,
PAX: Bo, Disco, Sunshine, Trademark, Kodiak, vplaxico, Woody, 3 mile, Lazlo, Poe, Attache’ FNGs: None
COUNT: 11
WARMUP: SSH, LBAC, CP, WMH, IW, mosey to steps
THE THANG: timer is one pax farmer carry 2 coupons down and up the steps while remaining pax perform an exercise
F3 Ultimate light shirts vs dark shirts for remaining time, around 25 minutes
MARY: included with each score
ANNOUNCEMENTS: stair climb coming soon
COT: saw a friend recently whose dad passed away last year. Told me his relationship with his dad never progressed beyond father-son and that resonated with me with my own farher more than I expected. Hope to not replicate that with my own sons.
