Category: Uncategorized

Date: 2026-07-04
AO: The Sandlot
Q: Rim Fire ,
PAX: Goldfish, The Tulip, Rim Fire, Lazlo, Kodak, Hobbyhorse, Disco, Mogul, Wonka, Bookworm FNGs:
COUNT: 10
WARMUP: SSH, IW, HB, MP, LBAC, CT, WMH, DD, RS, WGS, CC
THE THANG: America’s 250th Pyramid:
Round 1: 5 Blockies + Lap
Round 2: Add 10 Merkins
Round 3: Add 15 Big Bois Biggies
Round 4: Add 20 squats
Round 5: Add 25 coupon swings
With 175 reps in the can, get to 250 with 75 calf raises (alternating foot orientation and 10 second hold to finish)

Play a rousing game of capture the flag (2.0s’ choice). Patriots won, Red Coats lost, everyone had fun MARY: Not today
ANNOUNCEMENTS: Ruck and float, 9/11 stair climb
COT: Looking objectively, there is no better place to have been born in history of the world than in America right now. That means we’ve been given an advantage many others didn’t have. Appreciate that fact but also view it as a responsibility to do good for yourself and for others because of the advantages you’ve gotten. Also, keep in mind that the people that signed the Declaration of Independence did so a great personal risk. Often, doing important things requires some measure of personal risk. Embrace it and do it. And happy birthday America!

Date: 2026-07-04
AO: Downrange
Q: Hobbyhorse ,
PAX: Hobbyhorse, DrugBoat
FNGs: None
COUNT: 2
WARMUP: mosey to Quincy Park
THE THANG: 6stops per round 6 reps per stop 7 rounds. Burpee merkin lunge squat iw mt climb MARY: dog donkey flutter
ANNOUNCEMENTS:
COT: prayers

Date: 2026-07-04
AO: The Farm
Q: Infinity ,
PAX: Short-Timer, Trilogy, Firehead, Infinity
FNGs: None
COUNT: 4
Rucked 4.5 miles around the neighborhood carrying the shovel flag. Stopped a couple times for some exercises.

COT: Your children need your leadership even if they don’t welcome it.

Date: 2026-07-04
AO: Downrange
Q: Gherkin ,
PAX: Gherkin, Frodo, Roomba (F3 New Orleans)
FNGs: None
COUNT: 3
WARM UP
SSH, Imperial Walkers, Hillbilly, Willie Mays Hays, Cherry twist, worlds greatest stretch, kobra kai

THE THANG
10 Merkins
10 V Ups
10 Jump Squats
10 Mountain Climbers (IC)
10 Burpees
Run 200 Yards
Repeat 7x
26 American Hammers (IC)
Total of 1776 Yards and Reps

MARY
Not today

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
Let’s not take for granted what we have in this country. Until 250 years ago, nobody ever had what we have.
We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.–That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, –That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness.

Date: 2026-07-04
AO: FreeState
Q: F3 Scabby ,
PAX: F3 Scabby, Cannoli, Horshack, Pigeon, Hot Sauce, MoonMan FNGs: None
COUNT: 6
WARMUP: SSH, IW, swingbillies, world’s greatest stretch, windmills, OYO THE THANG: run with periodic pain stations
MARY: LBC, F Mercury, Am Hammer, flutter, plank o rama
ANNOUNCEMENTS: happy birthday America
COT: