Category: Uncategorized

Date: 2025-09-10
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Low key, Tiger Lilly, William Savage, Promoter, Sting, 80/120 FNGs: None
COUNT: 7
WARMUP:
SSH
Penalty burpees
IWS
Squat jump
Merkins
MC
ST
High knees
WM
CP

THE THANG:
Round 1
1 person in center throws sandy the sandbag 100 feet, after 1st pax next pax throws

Round 2
10 cleans WC then 10 merkins then 10 taint scrapers

During throwing/lifting, all other PAX do AMRAP:

Squats
Merkins
Overhead press
Clean
Deadlift
Burpees
Low plank
Plank jacks
LBCs
High knees
SSH

Mosey between sets

MARY:
big boy sit-ups
scissors
X factor
dying cockroach
Plank o Rama

ANNOUNCEMENTS:
9/11 stair climb tomorrow
Thirsty third Thursday coming back this month
Fourth Friday 5k coming back this month

COT:

Tags: potomac-rising, Low key, Tiger Lilly, William Savage, Promoter, Sting, 80/120

Date: 2025-09-05
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: William Savage, 80/120
FNGs: None
COUNT: 3
WARMUP:
MOSEY
SSH
IW
Merkins
Shoulder taps

THE THANG:
3 pax total. 1 pax farmer carry a far distance, other pax do:

Round 1: cleans then blockies
Round 2: squats then curls
Round 3: overhead press then taint scrapers

When pax 1 returns they go to first exercise, next pax moves over and third pax moves to frame carry. Long mosey in between each set

MARY:
20 LBC IC
20 Peter Parker SC
15 LBC IC
15 Peter Parker SC
10 LBC IC
10 Peter Parker SC

ANNOUNCEMENTS:
9/11 stair climb

COT:
Today is my 15th weddding anniversary. I’m a lucky guy but I try not to take that for granted.

Tags: potomac-rising, William Savage, 80/120

Date: 2025-09-10
AO: thedriveway
Q: Play-Doh
PAX: Flux, Prestige, Bone, Hops, Play-Doh
FNGs: None
COUNT: 5
WARMUP:
ssh, overhead squats, mp, ac, down dog to cobra, wgs

THE THANG:

2 x (single-leg deadlift x 5, goblet squat x 5)

10 x 10 kettlebell swings, EMOM

3 x
– cleans x 3, push press x 3, overhead throw x3,
– 100m carry,
– front squat x 3, overhead press x 3, bent over row x 3,
– 100m carry

MARY:

kettlebell windmills x 5, l,r

ANNOUNCEMENTS:

9/11 stair climb and rucks (see sept11ruck , sept11stairclimb )

Extra credit sessions of thedriveway are being planned for mid-October-mid-November to allow for an F3 take on a more conventional and hugely effective strength plan, allowing for measurable progress on fundamental lifts, some hypertrophy, and strength gains.

COT:

*COT:

Just like a diversified investment portfolio minimizes risk and maximizes long-term gains, a well-rounded fitness routine is key to long-term success and injury prevention. Incorporating long slow distance for endurance, HIIT or bootcamp for intensity, and strength training with adequate rest between sets creates balance. It’s about variety, sustainability, and recovery. Over time, this approach builds a resilient body, just as a diversified portfolio builds lasting wealth. Stay consistent, and let each type of training complement the others for maximum results.

Tags: thedriveway, Flux, Prestige, Bone, Hops, Play-Doh

Date: 2025-09-10
AO: thepatriot
Q: 2 percent
PAX: Short Rib, Rim Fire, Tariff, Bob the Builder, Ice Tea, Obadiah, CableGuy, Spokes, Strange Brew FNGs: None
COUNT: 10
WARMUP: SSH; Imperial Walkers; Penalty Burpees; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixote’s; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG: Background: This workout is dedicated to Welles Crowther as well as the 343 firefighters who lost their lives in the terrorist attacks on September 11, 2001. First Segment:
2 rounds of:
– 200.1 meter (218 yards) Coupon Carry w/ Rifle Carry (year of death) – 5 Thrusters (month of birth)
– 17 Chest Press (day of birth)
– 77 Calf Raises (year of birth)
– 200.1 meter (218 yards) Coupon Carry w/ Rifle Carry (year of death)

Second Segment:
2 Rounds of:
– 9 Blockies (month of death)
– 11 Pull Throughs (IC) (day of death)
– 24 Curls (years old)

Then, the PAX performed:
– 78 Merkins (floor # he was last seen on in the South Tower) – 343 LBC’s (# of firemen who died on 9/11)

MARY: See LBC’s above.

ANNOUNCEMENTS: 9/11 Stair Climb tomorrow 0415/0430, Overnight Ruck probably already started.

COT: • Welles Crowther was an equities trader at Sandler O’Neill and a volunteer firefighter at Empire Hook & Ladder Co. #1 in Nyack, NY. Welles was known for saving as many as 18 lives during the September 11 attacks in New York City. While carrying a woman on his back Crowther made his way to the 78th floor of the South Tower where he encountered a group of survivors who followed him 17 floors down where he dropped off the woman he was carrying before heading back up to help more people.
• When he returned to the 78th floor he had a red bandana around his nose and mouth to protect himself from the smoke. He was last seen assisting members of the FDNY to administer first aid and put out fires before the South Tower collapsed at 9:59 am. He was 24 years old.
• The legacy that Welles Crowther leaves is a true example of the common man doing the uncommon thing during crisis.

Tags: thepatriot, Short Rib, Rim Fire, Tariff, Bob the Builder, Ice Tea, Obadiah, CableGuy, Spokes, Strange Brew

Date: 2025-09-10
AO: thefarm
Q: Squatter
PAX: Trilogy, Firehead, Running Man
FNGs: None
COUNT: 4
WARMUP:
SSHs
Michael Phelps
Beet pickers
Willy Mays Hayes
Imperial Walkers

THE THANG:
The Gross, 12 of my most hated exercises, 12 reps each (~10-yard bear crawls were done in between each):

– Bear crawl
– Burpees
– Bear crawl
– American Hammers
– Bear crawl
– Mountain Climbers
– Bear crawl
– Jlos
– Bear crawl
– Bonnie Blairs
– Bear crawl
– Monkey Humpers
– Bear crawl
– Clapping Merkins
– Bear crawl
– Jump Squats
– Bear crawl
– Peter Parkers
– Bear crawl
– Carolina Dry Docks
– Bear crawl
– Derkins
– Bear crawl

We wrapped up with each PAX Qing their most hated exercise.

MARY:
– Freddy Mercury
– Flutter Kicks
– LBCs
– Glute Bridges
– Plank Hold

ANNOUNCEMENTS:
9/11 Stair Climb Thursday, Squatter will offer carpool, details coming soon Trilogy Q Friday
Ruck on Saturday, need Q

COT:
Practicing gratitude every day in an intentional manner has been working out for me!

Tags: thefarm, Trilogy, Firehead, Running Man