Category: Uncategorized

Posted on

45

Date: 2026-07-15
AO: Potomac Rising
Q: FIFA (F3 The Capital) ,
PAX: Cookies, 120, Townie, The Situation, Promoter, Baguette, FIFA (F3 The Capital), John Kluge FNGs: None
COUNT: 8
WARMUP:
2 45 sec laps of follow me
45 SSH
22.5 WMH L
22.5 WMH R

THE THANG:
45 curls
22.5 side bend R
22.5 side bend L
2 45 sec laps of follow me
45 shoulder press
22.5 reverse lunges R
22.5 reverse lunge L
2 45 sec laps of follow me
45 shoulder taps
22.5 coupon twist R
22.5 coupon twist L
2 45 sec laps of follow me
45 squats
22.5 lat rows R
22.5 lat rows L
2 45 sec laps of follow me
45 taint scrapers
22.5 peter Parker’s R
22.5 Peter Parker’s L
2 45 sec laps of follow me
45 Romanian dead lifts
22.5 side plank R
22.5 side plank L
2 45 sec laps of follow me
45 skull crushers
22.5 skip ups R
22.5 skip ups L
2 45 sec laps of follow me
4+5 blockies
4+5 squat jumps
4+5 rainbows
2 45 sec laps of follow me

MARY:
45 SC LBCs
45 SC Penguins
4+5 Freddie Merkuys IC
4+5 American hammer IC
45 sec plank Orama

ANNOUNCEMENTS:
Ruck n float
Beers and beat down Thurs night at Glen echo

COT:
Time is the only constant. Enjoy it boys!

Posted on

Watkin Warriors

Date: 2026-07-14
AO: Watkin Warriors
Q: FIFA (F3 The Capital) ,
PAX: Cookies, The Situation, FIFA (F3 The Capital), Promoter FNGs: None
COUNT: 4
WARMUP:
Follow me
SSH
Imperial Walker squats
Ozzie’s
Swinging Billie’s
Merkins-MC-Shoulder taps
Michael Phelps
Slow Squat Jumps
Windmills
WMH
Greatest stretch

THE THANG:
Set 1:
Sandy has to get around the track once

Timer station: 1 pax puts on vest and cleans/thrusts sandy forward 10 times then removes vest and leaves it with sandy while he finishes the lap

Rest on stations:
Pebbles shoulder raise and twist
shoulder machine with Sandra
Ruck taint scrapers

Set 2
Timer station: 1 pax does Sandy/Sandra + vest farmers carry for a full lap

stations:
Ruck squat and press
Dips
Pebbles should press

Set 3
Sandy has to make it all the way around the track once
Pax line up on outside of track and throw sandy left to right then move to end of line. Half way switch to inside of track and throw right to left

MARY:
20-16-10
LBC
Peter Parker

ANNOUNCEMENTS:
Ruck n float

COT:
I am Rob Mulcahy 44 fifa for one more day.
Tomorrow it will be Rob Mulcahy 45 fifa. I’m considering this my official mid life point and that’s a weird thing to think about. But as I look back my life and some of the dumb shit I did, and some of the great shit I did it’s cool to see how that stuff shaped me into what I am today. So yeah getting old sucks but having memories and the perspective to enjoy those memories is something I think that only comes with time and wisdom. So embrace the age boys. Can’t do shit about it anyways!

Posted on

Mix-o-Merkins

Date: 2026-07-15
AO: The Farm
Q: Trilogy ,
PAX: Short-Timer, Lumbergh, Firehead, Trilogy
FNGs: None
COUNT: 4
WARMUP:
SSH
Don Quixotes
Arm Circles
Beet Pickers
Michael Phelps
Willy Mays Hayes
Mosey

THE THANG:
repeat the following with the listed Merkins and Movements

Some Merkin (from the list)
Dip
Bench Crunch

Move to Center

Dirty Dog
Squat w/ Calf Raise
Bird Dog
Grady Corn

Mosey to Bench

The Merkins:
Diamond
Wide
Peter Parker
Decline
Knee (as in, on your knees)

Movements:
Lunge Worm
Bear Crawl
Lunge Walk

MARY:
Flutter Kicks
American Hammers
Rosalitas

ANNOUNCEMENTS:
Short-Timer Q on Friday
Need Saturday Ruck Q and Monday Q

COT:
Just showing up is half of it.