Date: 2026-05-15
AO: The Patriot
Q: Gherkin ,
PAX: Hobbyhorse, Smokey, Deliverance, Gherkin, Prestige, Jones, Shake ‘n’ Bake, Big Short, Short Rib, Lazlo, DoorDash, Rim Fire, Tax Guy,, Waterboy FNGs: 1 Waterboy
COUNT: 14
WARMUP
SSH, IWs, Hillbillies, Michael Phelps, Cherry twists, Willie Mays Hays, down dog, worlds greatest stretch
THE THANG –
10 Minute EMOM
– Odd Minutes: 25 squats & AMRAP Merkins
– Even Minutes: 25 squats & AMRAP WWII
F3 SPEED Cornhole
Rules:
– Break into teams. Traditional scoring – 3 points through the hole, 1 point on the board, learners are 0. – Q starts a timer for 4 minutes.
– One PAX per team is the thrower and throws 4 bags (1 bag at a time tends to produce a better result).
– As the throwing PAX scores points, his team performs 1 rep of the designated exercise. i.e. if he scores 4 points, the rest of the pax do 4 reps.
– After throwing the 4th bag, he retrieves his bags and hands them to another team member.
– The process is repeated with the PAX taking turns throwing until a team has scored 25 or more.
– The first team to reach 25 before the timer ends is the winner of that round and the round is over. The winning team does not need to perform any exercises. All losing teams perform 1 rep for each point less than 25 they scored plus 5 penalty reps for losing. ie, if a losing team scores 18, they perform 12 reps (5 penalty reps plus 7 reps for being 7 points below the target score). If no team finishes before the timer ends, all the teams lose and perform the above required number of reps. Exercises:
Round 1: Blockees
Round 2: Thrusters
Round 3: Burpees
Round 4: Imperial Blockers
MARY
No time
ANNOUNCEMENTS
– Pop-up AO with post beerateria this summer Thursday nights in Arlington. Check the #the_night_owl channel. – The Murph Challenge Memorial Day Monday at George Mason
– Boneathon Saturday May 31st – sign up so Bone can make you a t-shirt – Convergence is the first Saturday of June (6th) – 0700 at Roosevelt Island. COT
– YHC’s 55th birthday is this month.
– As I’ve grown older, I’ve learned that not all friendships are equal. The best people to surround yourself with are people who celebrate your progress, challenge your thinking, and push you to be your best self—even when it’s uncomfortable.
– Good friends support you, but the best friends stretch you. They’ll call you out when you’re slacking, not to tear you down, but because they believe you’re capable of more. They’re the ones who clap the loudest when you win. They’ll push you to apply for the job you don’t think you’re qualified for. They’ll remind you of who you are when you forget.
F3 The Capital 