Date: 2026-06-01
AO: The Patriot
Q: Legacy ,
PAX: Legacy, SAAS, Strange Brew, Rim Fire, Smokey, Wedding Singer, Lazlo, citrus, Booking, Big Short, Piano Man, Shake ‘n’ Bake, Malpractice FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walker, Hill Billy, LBAC, Willy Mayes Hayes, Phelps, RVE, Downward Dog, Kobra Kai
THE THANG: A double, parallel escalator. On one side, escalating reps of Merkins (5, 10, 15, 20, 25), combined with escalating lengths of the sprints, 20, 30, 40, 50, 60 yards), but then including another side of escalation, with 5 reps of Bonnie Blairs, then 10 reps of Carolina Dry Docks, then 15 Shoulder Taps, then 20 Mountain Climbers, then 25 Air Squats, which were separated by a lap. Thus,
5 Merkins, Sprint 20 Yards, 5 Bonnie Blairs, Lap…
10 Merkins, Sprint 30 Yards, 5 Bonnie Blairs, 10 Carolina Dry Docks, Lap…
15 Merkins, Sprint 40 Yards, 5 Bonnie Blairs, 10 Carolina Dry Docks, 15 Shoulder Taps, Lap… And so on and so forth…
MARY: LBCs (30), Toy Soldiers (20), Flutters (20), Dirty Dogs (10, L+R)
ANNOUNCEMENTS: Convergence this coming Saturday 0700 Rosslyn. Come early, car pool, or walk over from Rosslyn. Guys are bringing thermoses of coffee and other stuff so be on the lookout for that ask.
COT: The recent visit of F3 National Leadership highlighted the importance of being connected to the guys you lead. Thanks for all you do, and keep doing what you are doing. Just for a few examples, thanks to Big Short for stepping up to be Site Q, thanks to Lazlo for Qing next weeks convergence, and thanks to Rim Fire for Q-ing AMBAB and also an important monthly challenge. NOBODY IS LOOKING TO MAKE THIS A JOB FOR YOU. A key thing we want to preserve is to be able to come out here and get your mind off of all the things we have to deal with. Nonetheless—push yourself. We need guys stepping up and we need more guys in here. EH guys! SYITG (or non-gloom as the case may be)!
F3 The Capital 