Author: willhlaw

Date: 2026-06-05
AO: The Farm
Q: Bonefish ,
PAX: Squatter, Firehead, Bonefish, Infinity, Gus (Jordan Carpenter), @Short-Timer FNGs: None
COUNT: 6
WARMUP: Dynamic warmup: Mosey, knee pulls, ankle pulls, worlds greatest stretch combo, arm circles.
THE THANG: 4 Corners: 20->1 Merkins, Squats, Carolina Dry Docks, American Hammers.

Alternate Bear Crawl and Lunges between corners.
MARY:
ANNOUNCEMENTS: Convergence.
COT: Mother in Law’s medical condition worsening. Wife in FL to help out. Prayers for family.

Date: 2026-06-07
AO: Social Distance
Q: Wedding Singer ,
PAX: Rim Fire, Speedo, Wedding Singer, Trademark, 2 percent, Piano Man, Big Short, Gambler FNGs: None
COUNT: 8
THE THANG: 6 miles – defiantly out and back, 44 merkins

Date: 2026-06-06
AO: 1st F
Q: Lazlo , Hops, Promoter, NOAA, Hobbyhorse
PAX: Legacy, Enron, Infinity, Shake ‘n’ Bake, Cannoli, F3 Scabby, Promoter, Hobbyhorse, Birdman, Nano, Basic, Winston, Horshack, NOAA, FIFA (F3 The Capital), Yard Sale, Strange Brew, 120, Tariff, Hammer, Summit, Double D (Summerville SC), Rim Fire, Traveler, Pigeon, Hops, Pop Fly, Boardwalk, Lazlo, Firehead, Piano Man, Kodak, East Wing, Prime, Moon Man, Tonka FNGs: 1 Tonka
COUNT: 37
Pretty great to be able to celebrate 8(ish) years of F3 in the Capital. Add the years that Horshack and crew actually used Teddy Roosevelt Island as an AO, plus the years at Mount Vernon, divide by pi, and you still get 8, it’s like magic. Shoutout to co-Qs Hobbyhorse for organizing Coffeeteria, and Hops Promoter and NOAA for leading the workout.

WARMUP: SSH, Imperial Walkers, Hillbillies, Moroccan night clubs, cherry twists, Willie Mays Hayes, LBACs, downward dog

THE THANG:
Hops-> core and cardio got the sweat started
Promoter -> leg burn extravaganza
NOAA -> laps of shoulder killers, and my first time with walking imperial walkers

MARY: Ring o’ fire, American Hammers, can openers, flutter kicks

ANNOUNCEMENTS: Nope

COT: Convergence is one of the few times we all get together as a region. It’s a chance to meet and reconnect with PAX from all over the region and remember that we’re bigger than just our normal workout group. We’re a fraternal organization (minus the initiation ritual). It’s a Brotherhood, bound by common interest in Getting Right, but also looking out for one another (Leave no man where you found him) and our community. Great to see you all and looking forward to Year 9.

Date: 2026-06-03
AO: The Aerie
Q: Rocketman ,
PAX: Cruise, Trifecta, Rocketman, Lonestar
FNGs: None
COUNT: 4
WARMUP: SSH, Imperial Walkers, Don Quixote
THE THANG:

8 rounds for time, keeping the coupon with you at all times:

– 100yd carry
– 10 kb swings
– 10 bent over rows
– 10 front squats

Wrapping up:
– 25 step ups
– flutter kicks

COT:

It is not good to eat much honey,
Nor is it glory to search out one’s own glory.
Like a city that is broken into and without walls
So is a person who has no self-control over his spirit.

Proverbs 25:27-28

Date: 2026-05-29
AO: The Aerie
Q: Rocketman ,
PAX: Rocketman, Lonestar, Stewie, Burgundy
FNGs: None
COUNT: 4
WARMUP: SSH, Windmills, cherry pickers, frankensteins
THE THANG:

ALARM: Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise

*ALARM 1*

– Arm: Overhead Press x10
– Leg: Lunge x 10 IC
– Abs: LBC x20
– Run around the field
– Merkin x14

*ALARM 2*

– Arm: Curls for da Gurls x20
– Leg: Squat Jumps x14
– Abs: Peter Parkers x14
– Ranger Merkins x14
– Monkey Humpers x 14 IC

*ALARM 3*

– Arm: Bent Over Row x20
– Leg: Coupon Squats x14
– Abs: Mountain Climbers x14 IC
– Rockette Hillbillies x20 IC
– Copperhead Merkins x14

MARY: Some fun stuff

ANNOUNCEMENTS:
– June 6 convergence!
COT:

Do all things without grumbling or disputing, that you may be blameless and innocent, children of God without blemish in the midst of a crooked and twisted generation, among whom you shine as lights in the world…

Phil. 2:14-15