Author: willhlaw

Date: 2026-03-12
AO: Ruck Dynasty
Q: SAAS ,
PAX: Cager, Flux, Gherkin, SAAS, Jump Start
FNGs: None
COUNT: 5
WARMUP: nope, getting colder
THE THANG: down Harrison, back up Lexington. Wild Kodiak sighting, but we spooked him and he wouldn’t join us. MARY: nope
ANNOUNCEMENTS:
COT: rest up that ankle, Jump Start

Date: 2026-03-11
AO: Potomac Rising
Q: 120 ,
PAX: 120, Promoter, FIFA (F3 The Capital), Baguette, Tiger Lilly, Splash FNGs: None
COUNT: 6
Tiger Lily To honor a PAX member’s deployment with a
Tiger Lily theme—representing courage, prosperity, and the “warrior” spirit—here is a structured F3 Beatdown. The Warm-Up: “Sprouting the Lily”
The Tiger Lily is a “bulb” flower that rises from the ground. Start with high energy and traditional F3 movements. – SSH (Side Straddle Hops): 30x In-Cadence (IC).
– Imperial Walkers: 15x IC (Bringing the knees up to “bloom”).
– Tiger Merkins: 10x On-Your-Own (OYO). Standard merkin, but step one hand forward like a tiger stalking. – Cherry Pickers: 10x IC.

The Thang: Part 1 – The Six Petals
Tiger Lilies typically have six (added some more)petals. Perform 2 rounds of this “lily circuit” to represent the strength he’ll carry with him. 1. Burpees: 6 reps (The “root” of the workout).
2. Tiger Curls: 12 reps. (Slow, controlled curls. Representing the strength to “pull” through the mission). 3. Lunges: 12 reps (6 each leg) to represent the long walk ahead.
4. Tricep “Stalk” Extensions: 20 reps. (Hold block overhead; drop behind the head and extend). 5. Mountain Climbers: 20x IC (The “stalk” growing).
6. Big Boy Sit-ups: 15 reps (Core strength for the warrior). 7. Squats: 20 reps (Deep roots).
8. Carolina Dry Docks: 10 reps (Shoulder strength for the rucksack).
The Thang: Part 2 –
– The Indian Run: Line up the PAX for a mosey. The man being deployed starts at the front. The last man sprints to the front, Continue until everyone has passed him once.
– SSH Burnout: End the “Thang” with another 50 SSHs to symbolize the “Side Straddle” he’ll be doing between home and his station.
6 Minutes of Mary: “The Tiger’s Core”
– LBCs (Little Baby Crunches): 20x IC.
– American Hammers: 20x IC.
– Plank-o-Rama: Hold for 1 minute while each PAX calls out one word of encouragement for the deployment.

COT: wanted:tiger::cherry_blossom: to know we are going to miss him when heads out but we can just be long distance workout partners. we got his back and we thank him for having ours. Claws up

Date: 2026-03-05
AO: The Highlands
Q: Jag ,
PAX: RoadTrip, LTD, Jag, Hard Knox
FNGs: None
COUNT: 4
WARMUP: SSH; Air Press; Phelps; LBACs (F&R); IW; WMH; RVE; Runners; Greatest; Cobra.
THE THANG: A mosey to the Costco garage for “Die Don’t Lie”. The role of the dice determined the floor and the exercise: A 1 was 10 burpees; 2 was 20 merkins; 3 was 30 abs; 4 was 40 legs; and 5 and 6 were 50 and 60 of a cardio exercise. Mosey back. MARY: Flutters; Jane Fondas; Nolan Ryans
ANNOUNCEMENTS: Convergence 6/6; Welcome FNG RoadTrip!
COT: Take care of yourself. It is not selfish, but essential to be able to serve others.

Date: 2026-03-11
AO: The Driveway
Q: Play-Doh ,
PAX: Prestige, Play-Doh, Bone
FNGs: None
COUNT: 3
WARMUP:

– 20 SSH
– 15 Dead Bugs
– 10 Bird Dogs (each side)
– 5 I, Y, T, Ws (each letter)
– 15 Glute Bridges
– 10 Plyo Merkins
– 5 Goblet Squats (2 up, 2 down)
– 10 Scapular Merkins

THE THANG:

2 Rounds of 3 Payloads (25 min target)

– Payload 1: Grip & Power:
– The Kill: 25 Heavy Kettlebell Swings, performed unbroken or with a single break. – The Carry: Farmer’s Carry.
– Payload 2: Restricted Breathing:
– The Kill: 5 Push Press (Right) + 5 Push Press (Left), followed by 5 Rows (Right) + 5 Rows (Left). – The Carry: Zercher or Bear Hug Carry.
– Payload 3: Anti-Lateral Flexion:
– The Kill: 10 KB/Sandbag Plank Pull-Throughs (each side) + 10 Hand-Release Merkins. – The Carry: Suitcase Carry (per side).

MARY:
– 30-second Hollow Hold.

ANNOUNCEMENTS:
– Boneathon, Murph Challenge

Date: 2026-03-11
AO: Compound
Q: Doodles , Monk, Poe, Sunny, Skidoos, Corkscrew (F3 The Capital), Monte Karlo
PAX: Monk, Sunny, Doodles, Skidoos, Monte Karlo, Corkscrew (F3 The Capital), Poe, Maytag FNGs: None
COUNT: 8
Warm up
SSH, imperial walkers, hillbillies, Cherry twists, Willy mays, Carl Lewis, down dog, world great stretch, kobra Kia.

The Thang
Mosey around mosaic and performed the following at each station.

5 burpees
20 merkins
20 dry docks
1 min pull up hang and 10 pull ups
20 Mike Tyson’s
20 kobra merkins
10 inch worm merkins
10 dog pointer merkins
20 hand release merkins

Mary
Yes

Announcements
Convergence in June, Murphy’s in may, AT hime in April.

Prayer
Sunny’s mom, Corkscrews friend battling cancer.

COT
We live in an international world – connected world. This requires two things – be open minded to learning new cultures and methodologies but also have a barometer of your own and knowledge of what you believe and who you are. We can adapt best when we know ourselves and our own history well. Otherwise we leave ourselves open to blowing with wind to every little whim or trend which can lead to folly.