Author: willhlaw

Date: 2026-05-13
AO: Compound
Q: Corkscrew (F3 The Capital) ,
PAX: Sunny, Yardbird, Obadiah, Doodles, Poe, Corkscrew (F3 The Capital), Hightower, Monte Karlo, citrus FNGs: None
COUNT: 9
WARMUP:
– SSH
– Michael Phelps
– Arm Circles (forward + back)
– Imperial Walkers
– Hillbillies
– Willy Mays Hayes
– Inchworms
– World’s greatest stretch progression
– Downward dog
– Cobra Kai
– Ricky Bobby fellowship lap

THE THANG:
– Suicides to all white lines
– Big boy sit-ups x20
– Merkins x20
– Squats x20
– Ricky Bobby fellowship lap
– Flutter kicks x20
– High Plank x20sec
– Alternating lunges x20
– Suicides in 25 yd increments
– LBCs x20
– Plank get-ups (Glees?) x12
– Squats x20
– Ricky Bobby fellowship lap
– Burpees x20
– Suicides in 50 yd increments
– Freddie Mercuries x10
– Merkins x10
– Squats x10
Countdowns in between

MARY:
– SSH
– Michael Phelps
– Arm Circles (forward + back)
– Imperial Walkers
– Hillbillies
– Willy Mays Hayes
– Inchworms
– World’s greatest stretch progression
– Downward dog
– Cobra Kai

ANNOUNCEMENTS:
Murph on Memorial Day – one more Monday prep
Boneathon – see Slack channel
Unsanctioned F3 hiking activity – see Doodles

COT:
– Life has been go go go mentally and physically for the past month
– Purposefully chose a workout with less lifting, while still trying to get a decent workout in – It’s important and okay to rest and decompress
– It’s possible to strike the balance, but you have to be intentional about it

Date: 2026-05-12
AO: Delphi
Q: NOAA ,
PAX: Dunder, Norm, Ashe, Nano, YNAB, NOAA, Toolbox, Monte Karlo, Peanuts FNGs: None
COUNT: 9
WARMUP: the usual

THE THANG:
30 seconds to perform 10 of each exercise. 12.5 minutes for each round

Round 1
10 Merkins
10 Big Bois

Round 2
10 Squats
10 2-count Mountain Climbers

MARY: everyone led an exercise

ANNOUNCEMENTS:
Murph
Bonathon
Convergence

COT: Bad news and tough situations seem to keep rolling in. Take a minute and realize it’s not as bad as you first thought.

Date: 2026-05-12
AO: FreeState
Q: Dungeon Master ,
PAX: Bluto, Winston, Dungeon Master, Mumford, Shepherd, Nomad FNGs: None
COUNT: 7
WARMUP:
– SSH x10 IC
– Swingbillies x15 IC
– Carolina Dry Docks x15 OMC
– Michael Phelps x10 IC
– Seal Claps x10 IC
– Hairy Rockettes x10 IC
– Windmills x15 IC
– Motivators (single count) – 8x decreasing: SSH, half arm motion SSH, just leg SSH, and hop
– Cherry Pickers x15 IC
– Mosey – GET COUPON AND/OR COUPON FRAGMENT
THE THANG:
– SET 1
– Slow curls OMC x16
– Slow bent over rows OYO x16
– Slow squats OMC x10
– Slow deadlift OMC x10
– REPEAT
– Mosey OR Count down – say “F3” at 3
– SET 2
– Calf Raises IC x15
– Chair Sit pass coupon IC x15
– Wall push-offs OYO x15
– Squats against wall OYO x15
– REPEAT
– Mosey OR Count down – say “F3” at 3
– SET 3
– Burpee OYO x10
– Slow Lunge OYO x16
– Chest Press IC x15
– Windshield wiper OYO x16
– REPEAT
– Mosey OR Count down – say “F3” at 3

MARY:
– LBC x 15 IC
– Protractor (5-6 angles, 5 count hold each)
– X-factors x10 IC
– American Hammers x10 IC

ANNOUNCEMENTS: Convergence
coming up in June (not sure of date), Teddy Roosevelt Island National Park

COT: appreciation of fellowship while traveling to other AOs

Date: 2026-05-12
AO: The General
Q: Trademark ,
PAX: Robo, Trademark, Landscape, charles allen, Hops, Flux, Gherkin, SAAS, Lazlo, DoorDash, Tariff, citrus FNGs: None
COUNT: 12
WARMUP: side, straddle, hop, front, straddle, hop, the motivator, arm circles, circle arms, Willie Mays hate, Jerry twist, Michael Phelps, down dog, 90 x 90, pigeon stretch, cobra Kai. THE THANG:
round one (17x): coupon swing, thruster, clean and Press, merkins, Ricky, Bobby.

Round two (17x): around the world, clockwise, around the world, counterclockwise, coupon clock clockwise, coupon clock counterclockwise, single arm coupon row right, single arm coupon row left. Ricky Bobby to the steps.

Round three (17x): dips, single leg step up left, single leg step up right, 10×2, single leg step up left, single leg step up right, Ricky Bobby to the midfield. MARY: 17x: LBCs, Big Boy, Don Quixote
ANNOUNCEMENTS: boneathon, memorial-murph-wod, convergence, the_night_owl
COT: My oldest 2.0 turns 17 this week. Reflection: We get to spend the first 18 years experiencing the milestones of our children. But the milestones for them don’t stop. It’s just their milestones to own going forward. Onward and upward, Luv.

Date: 2026-05-11
AO: Horizon
Q: Disco ,
PAX: sticks, Bo, Attache’, SPINAL TAP, Disco, Purple Rain, 3 mile, Bellhop FNGs: None
COUNT: 8
WARMUP: SSH, M Nite Club, windmill, cherry picker, WMH, d dog, up dog, child’s pose, oyo THE THANG: I: Alternate run/karaoke/yves poll/bear crawl/lunge walk with: 15 merkins (incline, wide angle, hands together)
20 Bulgarian split squat/copperhead squats/squats
25 dips
30 mountain climbers
Repeat 3 x.

II: Alternate run with
50 LBCs
40 dips
30 Freddie mercurys
20 American hammers

MARY: flutter kicks
ANNOUNCEMENTS: See channel
COT: Beach time is closer than ever.