Free Outdoor Morning Workouts To Build Community Leaders
Date: 2026-09-04
AO: Sparta
Q: Obadiah ,
PAX: Dunder, Obadiah, NOAA
FNGs: None
COUNT: 3
WARMUP: the Q wasn’t there, so OB lead the standard stuff
THE THANG: Q still wasn’t there. So OB called coupon exercises every 10 yards up and down the field.
MARY: Q still hadn’t appeared, so each pax lead an exercise.
ANNOUNCEMENTS: 9-11 stair climb
COT:
Date: 2026-09-03
AO: The Highlands
Q: Jag ,
PAX: Katniss, LTD, Jag
FNGs:
COUNT: 3
Following a tour of The Highlands, which included burpees in front of the Costco, Pentagon City Mall and Target and all sorts of other nonsense…
COT: The 25th anniversary of 9/11 is upon us. Honor the first responders’ sacrifice with how you conduct yourself today. And tomorrow. And everyday.
Date: 2026-09-03
AO: 3rd F
Q: Nano ,
PAX: Ashe, Popeyes, Hightower, Drano, OnlyFans, Hoolihan, Nano, YNAB FNGs: None
COUNT: 8
We ate, drank, and discussed, and are all better for it! Looking forward to Next Time: Ender’s Game, by Orson Scott Card
We’re giving fiction a try!
Date: 2026-09-04
AO: Rec League
Q: Baguette ,
PAX: Baguette, Promoter, Horshack, Splash, 120, FIFA (F3 The Capital), Paw Patrol, Leonardo, Emma FNGs:
COUNT: 9
WARMUP:
SSH IC x 25
Imperial Walkers IC x 20
Murkans x 25 OMD
Mountain Climbers IC x 15
Mosey lap
THE THANG:
Steps and sprints
PAX at each station around the lap
Sprint between stations
If you catch the person at the station, they do a burpee and sprint to next station Stations:
1 – 75lbs step up x 30
2 – box jump over x 30
3 – 60lbs elevated squats x 30 (15 each leg on step)
4 – step up imperial Walkers x 30
5 – 30 durkans
6 – inclined murkans
MARY:
Q’s call
ANNOUNCEMENTS:
9-11 stair climb meet at rec League AO at 315 am
Looking to get storage at AO
COT:
Date: 2026-09-04
AO: The Patriot
Q: Rim Fire ,
PAX: Kodak, Walker, Ripcord, Strange Brew, Rim Fire, Hops, Disco, Shake ‘n’ Bake, CableGuy, Primanti, Bob the Builder, Booking, Landscape, Jag, Styx FNGs:
COUNT: 15
WARMUP: SSH, IW, HB, MP, LBAC, TW, WMH, DD, RS, WGS, CC
THE THANG: ironpax Week 0 – see description in the preblast. Added a fellowship lap at the end MARY: LBC, penguin crunches, dirty donkeys, donkey dirties
ANNOUNCEMENTS: IronPAX Week 1 here on Wednesday; sept11stairclimb next Friday starting at 0400
COT: When doing IronPAX as with many other things in life, it’s easy to cut corners or settle for less than you expect from yourself just to get done. Beware of that itch and fight it.
F3 The Capital 