Category: Uncategorized

Date: 2026-06-30
AO: Delphi
Q: Atlas ,
PAX: Peanuts, Toolbox, Atlas, NOAA, Doodles, Bird man, Halfcat FNGs: None
COUNT: 7
WARMUP
SSH; Wiily’s May Say; chery picks; world’s greatest stretch; merkin.

THE THANG
10 burpees
10 monkey hoppers (2 is 1)
10 forward jumps and turn around
10 diamonds
10 crunchy frogs (2 is 1)
Bear crawl 20 yards, crawl 10 yards
Run to the goal line and back

MARYs: Motivator
ANNOUNCEMENT & PRAYERS:
Praying for Scott’s medical condition
9/11 Stair Climb
COT: A river cuts through rocks not because of its power but because of its persistence.
The story of the New York Knicks winning the NBA championship is a perfect illustration.
27 years without making it to the finals, more than 50 years without winning the title.
Life lesson: facing Struggles and Adversity should not prevent you from moving forward.

Date: 2026-06-30
AO: The General
Q: Gherkin ,
PAX: Gherkin, Hard Knox, Hobbyhorse, Tax Guy, Prestige, Fairweather FNGs: None
COUNT: 6
WARM UP
SSH, Imperial Walkers, Hillbilly, Willie Mays Hays, Cherry twist, worlds greatest stretch, kobra kai

THE THANG
Lunge & Burp
– Start at the goal line, lunge walk to the 5 and do 1 burpee. – Repeat, adding 1 burpee every 5 yards (so you will do 10 burpees at the 50).
– At the 50, ladder back down with backward lunge walks and 1 less burpee every 5 yards. 10 Minute EMOM
– Squats for initial 30 seconds of every minute
– Odd minutes merkins for last 30 seconds
– Even minutes WWIIs for last 30 seconds

YHC didn’t do a good job with time management and the pax were upset that we didn’t have time for a full Bearmuda Triangle. In an effort to try to placate the angry mob, we bear crawled with our coupons to the 15, did 30 chest presses and bear crawled back to the end zone with coupons and repeated.

MARY
American Hammer, Flutter kicks, LBCs

ANNOUNCEMENTS
– This year is the 25th Anniversary of Sept 11. F3 the Capital is hosting its 9th stairclimb at Lincoln Memorial. Start getting ready and if you go DR this summer, spread the word.

COT
– Today is the last day of the H1 of 2026. Good time to assess how goals and resolutions are coming.
– If you’re on track, good work! But should you be stepping up to try more or are you good with your goals?
– If you’ve fallen behind or didn’t have any, that’s OK. This is a great time to reset and recommit for H2! It’s not over unless you quit.

Date: 2026-06-30
AO: Atlantis
Q: Forceps ,
PAX: Bougie, Palmetto, Hammerhead, Teenager, Dairy Free, Deflator, Mom’s Spaghetti, Infinity, Forceps FNGs: None
COUNT: 9
WARMUP: 10 in cadence SSH, Veg root extractors, Willy Mays Haze, Emperial Walkers, Hillbillies, Arm Circles both ways, Seal Claps, THE THANG: Mosey to the rock pile
Circle up for full sets of 10 in cadence:
Curls for the Girls, Overhead Tricep Ext
Rut Rows, Bus Drivers, Wonder Bras, Trunk Twists & Ground Pounders.
On your 6 for 2 sets (10 in cadence) of Press, Skull Crushers and Rockies followed by Weighted Hip Thrusters
Mosey to benches for Dora: pair up for 100 Merkins, 150 Squats, 200 SSH. Timer is one partner runs to end of dock and back (roughly 30-40 yards) MARY: Human Centipede Bear Crawls (stole this from a Snadlot workout).
PAX line up head to toe, HIM in rear bear crawls to font of the line until cycle through once. PAX alternate between Chill-cut Plank, Standard Plank, Downward Dog, Cobra Kai, Pigeon Pose.
Circle up for round robin ab exercises (Flutter Kick, American Hammers, Heal Taps, 20 ct Side Plank each side, Heals to Heaven, something Hammerhead called I hadn’t heard of right hand to left foot then left hand to right foot). ANNOUNCEMENTS: 9-11 Stairclimb
COT: One day during the American Revolutionary War, George Washington rode up to a group of soldiers trying to raise a beam to a high position. The corporal who was overseeing the work kept shouting words of encouragement, but they couldn’t manage to do it. After watching their lack of success, Washington asked the corporal why he didn’t join in and help. The corporal replied quickly, “Do you realize that I am the corporal?” Washington very politely replied, “l beg your pardon, Mr.
Corporal, I did.” Washington dismounted his horse and went to work with the soldiers until the beam was put into place. Wiping the perspiration from his face, he said, “lf you should need help again, call on Washington, your commander in chief, and I will come.”
Servant leadership is not just words we type on a corporate values statement. It is action. It is the humility to actually serve alongside the people who signed up to serve us. It’s the gratitude to serve people who sacrifice day in and day out. And it’s the generosity of spirit to serve those who have nothing to offer to us.
The next time you’re tempted to stay in your ivory tower and shout your encouragement from the comfort of your office chair, remember Washington. Dismount and serve.

Please pray for Venezuela and Forceps’ Mom who shattered her T11 vertebrae and 25 yr old son who is struggling to launch.

Date: 2026-06-30
AO: Watkin Warriors
Q: Cookies ,
PAX: THE BUCKLE, FIFA (F3 The Capital), Cookies
FNGs: None
COUNT: 3
WARMUP:
– Arm circles, 10 forward and 10 backward
– Michael Phelps x10
– Windmills x10
– Tempo merkins x10
– Down-dog / up-dog x5
– Mosey 2 laps
THE THANG:
– Mucho Chesto upper-body morning.
– Upper Dora, team split
– 100 merkins
– 200 shoulder taps
– 300 LBCs
– Rotation:
– 1 PAX worked through the reps.
– 2 PAX ran a lap together.
– When the runners returned, one runner tapped in on the reps. – The PAX doing reps tapped out and joined the next lap.
– We kept rotating that way until the team totals were complete

– Dumbbell Jack Webb:
– 1 merkin + 4 dumbbell overhead presses
– 2 + 8
– 3 + 12
– 4 + 16
– 5 + 20
– 6 + 24

– Ring of Fire:
– PAX circled up in plank
– Each man called 5 merkins
– Rotated for 2 laps

– Chest Flys pyramid (10,8,6,5,4)

MARY:
– Flutter kicks x20
– American hammers x20
– Box cutters x15
– Freddie Mercurys x15
– Rosalitas x 15
ANNOUNCEMENTS:
– Ruck and Float

COT:
Have a happy and safe Fourth of July week!

Date: 2026-06-29
AO: The Patriot
Q: Big Short ,
PAX: Rim Fire, Legacy, Big Short, Lazlo, DoorDash, CableGuy, Piano Man, Strange Brew, My Space, Malpractice FNGs: None
COUNT: 10
WARMUP: the normal stuff

THE THANG: PAX form groups of two for rounds of exercises.

Round 1, on the track: one PAX takes both coupons and carries them (farmer style) around the track. The second PAX runs around the track in the opposite direction. When they meet, both PAX perform 10 blockees, 20 curls and 30 shoulder taps with feet on the block. Then, second PAX takes the coupons and the first PAX runs around the track. Both PAX meet at the starting point and perform the same 10/20/30 sets of exercises.

Round 2, on the track: both PAX rifle carry their coupons around the track in opposite directions. When they meet, both PAX perform 10 thrusters, 20 Atlas shrugs and 30 single count plank jacks. PAX then rifle carry around the track to the starting point, where they perform the same 10/20/30 sets of exercises.

Round 3, at the circle at the center of the field: one PAX runs a half loop around the field while second PAX lunge walks around the circle. When the first PAX returns, both PAX perform 10 dercans, 20 shoulder presses and 30 coupon presses. Switch roles and repeat.

MARY: N/A

ANNOUNCEMENTS: Happy Hour on Thursday evening.

COT: Enjoy the 4th of July!