Author: willhlaw

Date: 2026-04-10
AO: Sparta
Q: NOAA ,
PAX: Monk, Part-Time, Peanuts, Monte Karlo, Pop Fly, Dunder, NOAA, Nano FNGs: None
COUNT: 8
WARMUP: the normal stuff

THE THANG:
Dora:
100 – Carolina Dry Docks
150 – Big Bois
200 – Coupon Rows
250 – Cactus Squats
300 – Coupon Curls

MARY: stretching

ANNOUNCEMENTS:
AT Hike
Road Cleanup
Murph
Convergence

COT: talked about letting kids learn on their own and holding back on the “this is how I’d do it” speech

Date: 2026-04-10
AO: Rec League
Q: 120 ,
PAX: Promoter, 120, FIFA (F3 The Capital), Profit
FNGs: 1 Profit
COUNT: 6
WARMUP:
I. Warm-o-rama (5 Minutes)
Start at the shovel flag with the F3 disclaimer.
– Side Straddle Hops (SSH): 20 reps In Cadence (IC).
– Imperial Walkers: 15 reps IC.
– Windmills: 10 reps IC.
– Mountain Climbers: 20 reps IC.

II. The Thang: “The Circuit of Pain” (30 Minutes)
Move through the equipment stations. Scale reps as needed.
Station 1: Pull-up Bar & Monkey Bars
– Merkins pull ins (Push-ups): 20 reps OYO (On Your Own).
– Pull-ups / Chin-ups: 10 reps OYO.
– Monkey Bar Traverse: Go across and back once.
– Y rows-20
– Biceps w/ bat
– shoulder taps
Station 2: Plyometric Steps & Bench
– Step-ups: 15 reps each leg on the steps.
– Dips: 15 reps using the bench.
– Box Jumps: 10 reps on a comfortable step height.
– leg press
– Squats w/ bat

Mosey 1/4 mile

Station 3:
– Lunge Walk: 20 yards across the rubber surface and back.
– bear walk
– karaoke
– crabwalk

III. 6 Minutes of Mary (Abs)
Circle up on the soft rubber ground.
– Flutter Kicks: 25 reps IC.
– American Hammers: 20 reps IC.
– Hello Dollies: 20 reps IC.
– Plank Hold: 1 minute.

IV. COT (Circle of Trust)
– Name-o-rama: Announce hospital names, ages, and F3 nicknames. – Closing: book the trip reflections of spring break

Date: 2026-04-10
AO: Horizon
Q: SAAS ,
PAX: 3 mile, Kodiak, SAAS, Disco, Poe, Trademark, Kombucha
FNGs: None
COUNT: 7
WARMUP: SSH, arm cicles, michael phelps, some yoga

THE THANG: We did every possible movement I could think of that used a coupon WITHOUT lifting the coupon off the ground.

Movements included: Toe taps, Leg lift, Irkins, Step ups, Derkins, Mountain climbers, Cactus squats, Offset merkin, Burpee lateral hops, Single leg RDL, Reverse plank, Bulgarian split squat, Broad jumps

When I ran out of ideas, I asked the Pax for more. We did pull-throughs, railroad pull-throughs, penguin taps, heel taps, etc.

MARY: in the workout

ANNOUNCEMENTS: HH tonight at 5 at Bronson@Ballston, check out new AO the-agency, check out the nutrition challenge in monthlychallenge

MUSIC: Grateful Dead at Baltimore Civic Center, September 17, 1972.

COT: I was having a hard time coming up with a workout, given the infinite universe of possible workouts. So I gave myself a constraint: to only use coupon movements where the coupon remained static. Sometimes, paradoxically, adding a constraint can increase creativity. Look at some of the great art forms built around constraints, such as the Haiku or the Fugue.

Date: 2026-04-10
AO: The Patriot
Q: Big Short ,
PAX: Boardwalk, Lazlo, Prestige, My Space, Smokey, CableGuy, Jones, Summit, Shake ‘n’ Bake, Big Short, Rim Fire FNGs: None
COUNT: 11
WARMUP: The normal stuff with a half lap

THE THANG: PAX divided into two groups for five rounds of exercises, with each round consisting of: – 10 burpees
– 20 mercans
– 30 dips
– 40 squats
– 50 air presses
– for each of the above, once one PAX in the group finished the set of exercises, the group moved on to the next set. – Then 1/2 lap that included backwards running and karaokes

MARY: flutter kicks, toy soldiers, plank leg lifts

ANNOUNCEMENTS: Happy Hour tonight (check announcements channel)

COT: Adversity can lead to growth.

Date: 2026-04-10
AO: Terrapin Station
Q: Groundhog ,
PAX: Enron, Ripcord, Goldfish, East Wing, Groundhog, Robo, Kodak, Flipper, Gherkin FNGs: None
COUNT: 9
WARMUP:
SSH
IW
HB
IBAC
MP
RVE
WMH
DD
THE THANG:
Lawnwork Prep
Rifle Carry Coupon 25 yds and back
10 squats
10 merkins
10 chest press
10 curls

Farmers carry coupon left 25 yds and back
20 for each

Farmers carry coupon right 25 yds and back
30 for each

Steak and Cigars and Bourbon Prep
Run out and back
10 high knees
10 mountain climbers
10 toe taps
10 calf raises
Run backwards out and back
20 for each
Karaoke out and back
30 for each

Masters Prep
4 rounds of 18
Round 1: 18 burpees
Round 2: Al Gore count to 18
Round 3: Hold Plank 18 merkins
Round 4: 18 flutter kicks in cadence
MARY:
LBC
Dirty Dog
Donkey Kick
Freddie M
ANNOUNCEMENTS:
HH tonight 5p at Bronson Bierhall
New site the-agency on Thursday 0530
Leadership Zoom check channels
COT:
I’m not a big space guy but I have been following a little about the Artemis rocket launch.
I read an article about the early days of space exploration and a speech that JFK gave in 1962 at Rice University. This was his quote:

“We choose to go to the moon in this decade and do the other things, not because they are easy, but because they are hard, because that goal will serve to organize and measure the best of our energies and skills. Many years ago, the great British explorer George Mallory, who was to die on Mount Everest, was asked why did he want to climb it. He said, “Because it is there.”

While I am not equating F3 to space travel, it did make me think about it. Getting out of bed before 5AM rain or shine, 365 days a year. Why do we do it? For me anyway, it’s because it is hard. It requires discipline, it requires commitment, it requies deciding the night before that comfort isn’t going to win. And it makes us all better.

F3 gives us the chance, every single morning, to choose the harder path together.