Date: 2026-04-01
AO: The Patriot
Q: 2 percent ,
PAX: Jones, DoorDash, 2 percent, My Space, Big Short, Overthrow, Wedding Singer, Boardwalk, Ice Tea, Fiddler, Trademark, Short Rib, Shake ‘n’ Bake, Bone, CableGuy, Booking, Horton FNGs: None
COUNT: 17
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s (with the origin story), Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: Out of the gates, fooled the PAX with the prospect of an actual 200 yard Fireman Carry – shoutout to Boardwalk for posting today and for the demonstration. This joke would not have happened without your expertise. Instead, we did 10 Blockies.
100-yard Sprint – April Fool’s – instead we did 10 Pulsing Jump Lunges (IC) Curls – April Fool’s – instead we did 10 Skull Crushers (IC)
Mountain Climbers – April Fool’s – instead we did 20 Alternating Shoulder Taps (IC)
By this time, the PAX had figured out the joke, and we ended up doing all of the exercises below: • Backpedal to the opposite goal line, sprint back
• 20 Slow Merkins (IC) – 20 Slow Chest Press (IC)
• 20 Flutter Kicks (IC) – 20 Hello Dolly’s (IC)
• 20 Coupon Swings (SC) – 20 Bent Over Row (SC)
• Stand on block – 10 lateral leg raises each side (IC) – 10 Vertical Leg Raises each side (IC) • 20 Glute Bridges (IC) – 10 Side Plank Leg Raises (IC)
• Dirty Hook Ups – 20 Alabama Prom Dates (IC)
• 20 Calf Raises (SC) – 10-1 Motivator
MARY: Robin Ventura’s into Nolan Ryan’s
ANNOUNCEMENTS: Bone-A-Thon 5/30, April 16th Leadership Call w/ guest speaker, Convergence 6/6 Roosevelt Island, New McLean AO launching tomorrow 4/3 the-agency!
COT: QIC shared a story about his M’s recent leg injury and adjusting to the temporary new normal. Everyday life throws at you a multitude of challenges. Some are big, some are small. Some you’re prepared to face, some you aren’t. Knowing that this group is always here for support beyond just a morning workout is a testament to this community we call F3.
YHC encourages the PAX to continue to spread the word, recruit new FNGs, and show them the light. A light that only we can see in the gloom.
F3 The Capital 