Category: Uncategorized

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Potomac Rising

Date: 2026-04-29
AO: Potomac Rising
Q: FIFA (F3 The Capital) ,
PAX: FIFA (F3 The Capital), Tiger Lilly, Baguette, John Kluge, Promoter, rabaum FNGs: None
COUNT: 7
WARMUP:
15 SSH IC
15 imperial Walker 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
8 Blockies OMQ
El Capitain to dot, sprint to far side and back to dot, el captain to start line 6 blockies SC OYO
8 cleans OMQ
High knees to dot, sprint to far side and back to dot, high knees to start line other side then sprint back
6 cleans SC OYO
15 overhead press IC
Sprint to other side and back
20 overhead press SC OYO
Mosey the blacktop
20 curls IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 25 curls SC OYO
20 bent over rows IC
High knees to dot, sprint to far side and back to dot, high knees to start line 25 bent over rows SC OYO
10 incline merkins IC
Sprint to other side and back
15 incline merkins SC OYO
Mosey the blacktop
12 coupon dips IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 15 coupon dips SC OYO
10 squats IC
High knees to dot, sprint to far side and back to dot, high knees to start line 10 squats SC OYO
10 decline merkins IC
Sprint to other side then sprint back
10 decline merkins OYO
Mosey the blacktop

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:
Tiger Lilly going away is Fri May 8 at 7 locks brewery. Be there.

COT:
Support each other in times of need

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Double Nickels for Groundhog

Date: 2026-04-30
AO: The Agency
Q: Groundhog ,
PAX: Rim Fire, SAAS, Lazlo, Horshack, Hops, Trademark, Flux, Gherkin, Groundhog, E6, Bucky FNGs: 2 E6, Bucky
COUNT: 11
WARMUP:
SSH, IW, HB, LBAC, MP, RVE, WMH, DD, Lap
THE THANG: 3 2 rounds of Tabata, 10 exercises, 55 seconds on, 15 seconds rest. Lap between sets.

Round 1
1. Squats
2. Merkins
3. SSH
4. Reverse Lunges
5. Bent-over Rows
6. High Knees
7. Overhead Press
8. Thrusters
9. Dry Docks
10. Atlas Shrug

Round 2
1. Goblet Squats
2. Hand Release Merkins
3. Mountain Climbers
4. Curls (coupon)
5. Bobby Hurleys
6. Tricep Dips
7. Burpees Flutter Kicks
8. Walking Lunge
9. Coupon Swing
10. Coupon Calf Raise

MARY: Toy Soldier, LBC, American Hammer

ANNOUNCEMENTS:
boneathon check channel
HH Friday for Boardwalk at Cowboy Cafe
Some other stuff give me a bit to update…

COT:
As I hit 55, I’ve been thinking about a speech I heard from a buddy at his 50th birthday party.
He said somewhere along the way, life stops being about what you can achieve… and starts being about what actually matters.
In your 30s and 40s, you’re building—career, reputation, stability. You’re asking, ‘Am I succeeding?’ But then something shifts.
You start realizing your time isn’t unlimited. I have more yesterdays than tomorrows. And the question changes.
It’s not ‘How much can I get done?’
It becomes ‘What’s actually worth doing?’
You look at where you’re spending your time, your energy, your attention—and you start cutting out what doesn’t matter. • More time with your family.
• More intentionality with the people around you.
• More focus on the impact you can make
So you start choosing. For me, at 55, that’s the shift I’m trying to make—less noise, more meaning. Less chasing, more purpose.
Take a look at your life—and ask yourself, ‘Am I spending time on what actually matters? And if not… what needs to change?”

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Ruckjng Coffeteria

Date: 2026-04-30
AO: Ruck Dynasty
Q: Kodiak , Fish Fry, Attache’
PAX: Kodiak, Fish Fry, Attache’
FNGs: None
COUNT: 3
WARMUP: Let’s get moving
THE THANG: Ruck down Harrison Street to the Starbucks; pick up drinks ordered along the way, ruck back by a circuitous route to end at 6:50something MARY: none
ANNOUNCEMENTS: none
COT: Teaching near-adult kids the importance of networking is hard.

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The Driveway – Loaded Carries for the Return!

Date: 2026-04-29
AO: The Driveway
Q: bogey ,
PAX: Legacy, bogey, Prestige, Bone, Flux
FNGs: None
COUNT: 5
WARMUP: SSH, IW, HB, Windmills, WMH, MP, LBAC-f/r

THE THANG: Back to basics. Carry coupons for 100-yd segments for time. Coupons included sandbags, med balls, KBs, tombstone, blocks, plates, dumbbells, Thor’s hammer. Weights ranged from 100# to 10#.

Round 1 – 100yd carry distance (50 out and 50 back)
Carry 1 – Offset Carry – Farmer carry different coupons or weights in each hand (ie., a plate in one and a block in the other), drop and begin… Carry 2 – Rifle Carry, drop and begin…
Carry 3 – Bear Hug Carry
Repeato for 12 mins
Between Rounds: 10x 4-ct Merkins, mountain climbers, shoulder taps.
Round 2 – 100yd carry distance (50 out and 50 back)
Carry 1 – Crosswalk Carry – (a coupon held overhead in one hand and coupon farmer carry other hand), drop and begin… Carry 2 – Zercher Carry (hold in crook of elbows), drop and begin… Carry 3 – Farmer Carry (standard or offset), or Suitcase Carry (only one coupon) Repeato for 12 mins
Between Rounds: 10x 4-ct Merkins, mountain climbers, shoulder taps.

MARY: 56 flutter kicks IC

ANNOUNCEMENTS: Boardwalk celebration Friday 0530, pop-up summer beatdowns to begin Thursday evenings followed by beereteria, check the channels

COT: YHC encouraged the PAX to check their lives for potential over-reliance on life crutches (both good and bad). The “good” crutches can be hard to diagnose. YHC shared that last year he unknowingly became over-reliant on physical exertion (to exhaustion) as a way of dealing with a particularly difficult season with his middle child, coupled with a major change in his professional status. Only when YHC injured himself in November 2025 – and was sidelined from any physical exertion for an extended period of time – did he realize he was using physical activity (inherently a positive thing) to numb himself from the realities of life unfolding around him. When his “exercise crutch” suddenly disappeared and the injury became part of a trifecta of pain and doubt, YHC felt aimless and uncertain. YHC worked through this trough thanks to God, family, friends, and professional counseling. YHC encouraged increased awareness and intentionality in examining and balancing life’s many demands and outlets, so as not to become too reliant on any one particular thing (good or bad). YHC expressed his thanks to the men for showing up in the gloom, for the (long awaited) opportunity to Q again, and for the blessing of being part of the larger F3 community. Thank you men.