Category: Uncategorized

Date: 2026-07-07
AO: Downrange
Q: Slackbot , Trademark
PAX: Trademark, Slackbot, Cena, Packman, Beowulf, Nettypot
FNGs: None
COUNT: 5
WARMUP: normal stuff
THE THANG: Double Elevenses. Exercises were weighted Squats, Bonnie Blairs, Burpees, Mericans. PAX start at bottom of hill with exercise 1 (x10) Then run half way up hill and do exercise 2 (x10). Then run to top of hill and do exercise 3 (x1). Then back to the middle of the hill for exercise 4 (x1). For each round exercise counts increase and decrease by 1 but always remaining at 11. MARY: PAX Choice
ANNOUNCEMENTS: GTE in September
COT: Pittsburgh Rocks

Date: 2026-07-11
AO: Olympus
Q: Ashe , Hightower
PAX: Hightower, Ashe, Norm (Todd Cole), lazlo, Monk, Doodles, Flea, Bean Counter FNGs: None
COUNT: 8
WARMUP: Stretching & Lunges
THE THANG: Jog Lake Braddock & Play Soccer. Lazlo = MVP.
MARY: Yes, but standing up. Mostly stretching.
ANNOUNCEMENTS: Ruck and Float, 9/11
COT: You had to be there.

Date: 2026-07-11
AO: The Sandlot
Q: CableGuy ,
PAX: Klinger, The Tulip, Rim Fire, Baywatch, 2 percent, CableGuy, Trademark, Corner Kick, Mogul, Tariff FNGs: None
COUNT: 10
WARMUP: SSH, HB, IW, CP, WMH
THE THANG: Original JG: mosey 3 minutes, stop for 20 Squats 5 Burpees 20 Merkins, x 10 rounds. MARY: None
ANNOUNCEMENTS: Ruck and float 8/1.
COT: Take time this summer to slow down and reconnect with family and friends.

Date: 2026-07-11
AO: Downrange
Q: Gherkin ,
PAX: Gherkin, James aka ‘Swinging Richard’, Part Time
FNGs: 1 Part Time
COUNT: 3
WARM UP
SSH, Imperial Walkers, Hillbilly, Willie Mays Hays, Cherry twist, worlds greatest stretch, kobra kai THE THANG
EMOM for 10 minutes
5x pull ups
10 Merkins
15 squats
Tabata
20 seconds work and 10 seconds of rest for 10 minutes
Alternating between Dips & steps ups (or box jumps)
EMOM for 10 minutes
Squats for first 30 seconds
WWIIs for final 30 seconds of each minute
MARY
Flutter Kicks
LBCs
ANNOUNCEMENTS
– Coffee at Oves
– This year is the 25th Anniversary of Sept 11. F3 the Capital is hosting its 9th stairclimb at Lincoln Memorial COT
Prayer requests and gratitude

Date: 2026-07-11
AO: Downrange
Q: Hobbyhorse ,
PAX: Hobbyhorse, DrugBoat, shank
FNGs: None
COUNT: 3
WARMUP: stretch
THE THANG: jog to hill by Y, team exercise: one runs, one planks, one exercises. Rotate thru 200 push up 200 sit up 200 squat. Ring of 30 push up. 3 more hills to close out MARY: sit up flutter and stretch
ANNOUNCEMENTS: none
COT: prayers for loved ones.