Author: willhlaw

Date: 2026-05-13
AO: The Farm
Q: Firehead ,
PAX: Trilogy, Firehead, Infinity, Short-Timer
FNGs: None
COUNT: 4
WARMUP:
Michael Phelps, Willie Mays Hayes, Don Quixotes, Mosey around the fields

THE THANG:
3 round of each in the cycle:

Cycle 1:
Merkin
Plate Curl
Goblet Squat
Mountain Climbers
Coupon Overhead Press

Cycle 2:
Coupon Row
Plate Swing
SSH
Coupon Skull Crushers
Inchworm Merkins

MARY:
American Hammers, Rosalitas, Side Crunches, LBCs, Plank

ANNOUNCEMENTS:
Trilogy Q on Friday

COT:
Try to leave good impact on the circles where you interact with others

Date: 2026-05-13
AO: The Driveway
Q: bogey ,
PAX: 2 percent, Bone, Play-Doh, Flux, Prestige, bogey
FNGs: None
COUNT: 6
WARMUP: SSH, IW, HB, MNC, LBAC f/r, WM, WMH, DDog, Kobra Kai

THE THANG: Carry coupons for 100yd segments for time. Coupons included sandbags, med balls, KBs, tombstone, blocks, plates, dumbbells, Thor’s hammer. Weights ranged from 100# to 10#.

Round 1
100 yd carry distance (50 out and 50 back)
Carry 1 – Offset Carry – Farmer carry different coupons or weights in each hand (ie., a plate in one and a block in the other), drop and begin… Carry 2 – Rifle Carry, drop and begin…
Carry 3 – Bear Hug Carry
Repeato for 12 mins

Between Rounds: 12x 4-ct Merkins, mountain climbers, shoulder taps.

Round 2
100yd carry distance (50 out and 50 back)
Carry 1 – Crosswalk Carry – (a coupon held overhead in one hand and coupon farmer carry other hand), drop and begin… Carry 2 – Zercher Carry (hold coupon in crook of elbows), drop and begin… Carry 3 – Farmer Carry (standard or offset), or Suitcase Carry (only one coupon) Repeato for 12 mins

Between Rounds: Escalator walkout merkin – 1 walkout to 1 merkin, 1 walkout to 2 merkins, etc. 8 rounds total.

MARY: 50x flutter kicks IC

ANNOUNCEMENTS: boneathon – get ur waivers signed and submitted, the_night_owl happens tomorrow night – be there, convergence 1st week of June

COT: YHC gave a PSA to use sunscreen, after experiencing an overdose of sun yesterday without realizing until too late. YHC also encouraged the PAX to grab coffee with friends. It benefits you both. Finally, YHC encouraged the PAX to find time in their already over-scheduled lives to volunteer their time to worthwhile endeavors. YHC is experiencing the benefits of doing so, evening when it’s tough to get motivated to do it. In the end it is rewarding.

Date: 2026-05-13
AO: Ignite
Q: Gherkin ,
PAX: Goldfish, Legacy, Flat Tire, Gherkin, East Wing, Kodak, V8 FNGs: None
COUNT: 7
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 American Hammer
F3 SPEED Cornhole
Rules:
– Break into teams.
– The throw line is 10 yards from the exercise line and the boards are 7 yards from the throw line.
– All PAX begin performing the first exercise of Set A while one PAX from each team bear crawls from exercise line to the throw line, throws 4 bags, notes his score, picks up all 4 of his bags, drops them at the throw line and runs back to his team.
– As each team’s thrower returns to throwing, that team moves on to the next exercise in the set and the second pax repeats the process.
– The process is repeated until a team has scored 21 or more. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0). – Rotate through exercise sets.
– Losing team does burpees equal to the number of points they lost by Exercises:
Set A – Merkins, Mucho Leggos, Plank Jacks
Set B – No Cheat Merkins, Bobby Hurleys, Mountain Climbers

MARY
Out of time because we are so bad at cornhole.

ANNOUNCEMENTS
– Pop-up AO with post beerateria this summer on Thursday nights in Arlington. First one is tomorrow May 14. 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
– we are all bad at cornhole. We may be physically fit enough not to have sand kicked in our faces on the beach, but we will definitely be kicked off of beach cornhole teams if we play like that. – 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.
– I want to surround myself with people who inspire me—people who make me want to level up, not just fit in. That’s why I love F3 – leave no man behind and leave no man where you found him. You guys inspire me. Iron sharpens iron.

Date: 2026-05-13
AO: The Patriot
Q: Rim Fire ,
PAX: CableGuy, My Space, Trademark, Ice Tea, Strange Brew, Groundhog, Piano Man, Wedding Singer, SAAS, Smokey, Lucius, Deliverance, Jones, Big Short, Lazlo, Boardwalk, Rim Fire, Hardship, Malpractice FNGs:
COUNT: 19
The Strange Brew Special
WARMUP: SSH, IW, HB, MP, LBAC, R, CT, WMH, DD, RS, WGS, CC
THE THANG: AMRAP of:
15 overhead presses
15 curls
15 coupon squats
15 WWII
Run a lap or do a carry to the 50 and back
Repeat until time
MARY: Toy soldiers, side plank leg raises, dirty dogs, donkey kicks
ANNOUNCEMENTS: the_night_owl tomorrow at Quincy Park/Quincy Hall, Murph on Memorial Day, boneathon, convergence
COT: Guest COT by Smokey. Smokey tore his ACL last Sunday. Initial reaction was frustration and worry about what he would do following the injury. Since then, he’s turning what could be a tough situation into an opportunity. He’s building relationships with friends and family, handling the adversity, and making the best of it. We can all follow Smokey’s example on dealing with adversity when we face it ourselves. Prayers for Smokey as he goes under the knife in a couple of months and for his prehab and rehab.

Date: 2026-05-13
AO: Horizon
Q: sticks ,
PAX: sticks, Bo, Bellhop, Attache’, Disco
FNGs: None
COUNT: 5
WARMUP: WMH, SSH, stretching
THE THANG:
BLOCK 1 — COUPON STRENGTH (~15 min)
5 rounds, no rest between rounds, 60-sec rest after each full round: • Coupon Squat x 20
• Bent-over Coupon Row x 20
• Overhead Press x 15
• Merkins x 15
• Coupon Lunge (each leg) x 12

Block 2 – Suicides with a rifle carry on the third one

MARY: stretching
ANNOUNCEMENTS: boneathon
COT:
Count the day lost at which
the setting sun
sees at its close
no worthy action done

— David McCullough