Date: 2026-07-14
AO: Atlantis
Q: Deflator ,
PAX: Dairy Free, Hammer, Hammerhead, Infinity, Deflator, Palmetto, Circuit FNGs: None
COUNT: 8
WARMUP: Normal warmup stuff – worlds greatest stretch, lunge pushups, helo, side straddle hops.
THE THANG: Mosey to the anchor chains and do three sets of rows, dips, urkins, derkins, calf raises. Mosey back down the boardwalk and do several sets of “supervisor” – designated supervisor picks the exercise, chooses a group goal, starts exercising while the remaining PAX run an out and back, PAX join, and start contributing sets of 10 until we collectively reach the goal. We did merkins, squats, mountain climbers, t-claps, situps, LBCs, backward lunges, and of course BURPEES! Mosey back to the ghost flags and closeout with mary. ANNOUNCEMENTS: None, too gassed.
COT: take your vacation time, and take time during vacation to reset mentally, rest physically, destress, and connect with family and friends.
Atlantis – Tue
Date: 2026-07-14
AO: Atlantis
Q: Deflator ,
PAX: Dairy Free, Hammer, Hammerhead, Infinity, Deflator, Palmetto, Circuit FNGs: None
COUNT: 8
WARMUP: Normal warmup stuff – worlds greatest stretch, lunge pushups, helo, side straddle hops.
THE THANG: Mosey to the anchor chains and do three sets of rows, dips, urkins, derkins, calf raises. Mosey back down the boardwalk and do several sets of “supervisor” – designated supervisor picks the exercise, chooses a group goal, starts exercising while the remaining PAX run an out and back, PAX join, and start contributing sets of 10 until we collectively reach the goal. We did merkins, squats, mountain climbers, t-claps, situps, LBCs, backward lunges, and of course BURPEES! Mosey back to the ghost flags and closeout with mary. ANNOUNCEMENTS: None, too gassed.
COT: take your vacation time, and take time during vacation to reset mentally, rest physically, destress, and connect with family and friends.
Ruck Dynasty
Date: 2026-07-16
AO: Ruck Dynasty
Q: Fish Fry ,
PAX: Fish Fry, Kodiak
FNGs: None
COUNT: 2
WARMUP: some light stretching
THE THANG: A tour through rock spring park, up Yorktown, down and up 27th and back to start. MARY: nope
ANNOUNCEMENTS: none
COT: not really
FreeState
Date: 2026-07-16
AO: FreeState
Q: FIFA (F3 The Capital) ,
PAX: Cookies, Pigeon, Mark Michael, The Situation, Horshack, F3 Scabby, FIFA (F3 The Capital) FNGs: None
COUNT: 7
WARMUP:
15 SSH IC
15 imperial Walker squats IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC
THE THANG:
Line up on one side of blacktop
15 thrusters OMQ
El Capitain to dot, sprint to far side and back to start
10 thrusters SC OYO
12 merkins IC
High knees to dot, sprint to far side and back to start
15 merkins SC OYO
20 squat jump OMQ
Bear crawl to dot, sprint to far side and back to start
12 squat jumps SC OYO
8 burpees OMQ
Sprint to far side and back
6 burpees SC OYO
Mosey the blacktop
12 thrusters OMQ
El Capitain to dot, sprint to far side and back to start
8 thrusters SC OYO
10 merkins IC
High knees to dot, sprint to far side and back to start
12 merkins SC OYO
15 squat jump OMQ
Bear crawl to dot, sprint to far side and back to start
8 squat jumps SC OYO
6 burpees OMQ
Sprint to far side and back
4 burpees SC OYO
Mosey the blacktop
10 thrusters OMQ
El Capitain to dot, sprint to far side and back to start
8 thrusters SC OYO
8 merkins IC
High knees to dot, sprint to far side and back to start
10 merkins SC OYO
12 squat jump OMQ
Bear crawl to dot, sprint to far side and back to start
6 squat jumps SC OYO
4 burpees OMQ
Sprint to far side and back
3 burpees SC OYO
Mosey the blacktop
5 thrusters OMQ
El Capitain to dot, sprint to far side and back to start
3 thrusters SC OYO
5 merkins IC
High knees to dot, sprint to far side and back to start
5 merkins SC OYO
8 squat jump OMQ
Bear crawl to dot, sprint to far side and back to start
3 squat jumps SC OYO
3 burpees OMQ
Sprint to far side and back
1 burpees SC OYO
MARY:
15 LBCs IC
15 scissors IC w or w/o coupon
15 BBS single count with or w/o coupons
15 Freddie Mercury’s IC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC
ANNOUNCEMENTS:
Ruck n float Aug 1
Beers n beatdown tonight at Glen echo
COT: this was my 3rd of 4 consecutive Q’s to celebrate my 45th bday. Time is the only constant boys! Enjoy it!
The Pittsburgh 11s
Date: 2026-07-16
AO: The-Agency
Q: Trademark ,
PAX: Trademark, Hobbyhorse, Gherkin, Rim Fire
FNGs: None
COUNT: 4
WARMUP: 10 yard moving/active warm ups: Mosey, A Skip, B Skip, C Skip, Frankenstein, Grass Grabbers, Headers, Shuffle, Inch Worm, Worlds Greatest, Nolan Ryan’s, Planks, Cobra Kai
THE THANG: Four Station 11s. Station 1: Thruster at the 0 yr line (1 to 10). Station 2: Bonnie Blair IC at the 50 yr line (1 to 10). Station 3: Mercin with Mountain Climber at the 100 yrs line (10 to 1). Station 4: LBC at the 50 yr line (10 to 1).
MARY: kneeing Round the world, kneeling Coupon Halo, Toy Soldier, Hand Windshield Wiper, Leg Windshield Wipers, Dirty Dog Circles, Childs Pose
ANNOUNCEMENTS: Ruck and Float, 9/11 Stairclimb, Prayers for Smokey, HH at the_night_owl
COT: On a team you can’t all be the man scoring goals all the time. Sometimes even Messi gives up the spotlight to get the W. The assist is arguably more important the goal.
F3 The Capital 