Author: willhlaw

Date: 2026-04-15
AO: The Patriot
Q: Booking ,
PAX: Booking, Piano Man, Fiddler, Strange Brew, Shank, Boardwalk, Trademark, Sunshine, Wedding Singer, Hops, CableGuy, Big Short, Walker, Jones, Lazlo, Horton, Ice Tea, SAAS, My Space FNGs: None
COUNT: 19
WARMUP: SSH, IW, HB, WM, CP, DD, MP, WGS, KK
THE THANG:
10 blockies—back pedal to 10 yard line—10 burpees—mosey to goal line 20 OH press—-back pedal to 20 yard line—-20 merkins—mosey to goal line 30 curls—-back pedal to 30 yard line—-30 shoulder taps—mosey to goal line 40 squats—-back pedal to 40 yard line—40 Big Bois—mosey to goal line 50 calf raises—back pedal to 50 yard line—-50 SSH- mosey to goal line
40 chest press—back pedal to 40 yard line—40 flutter kicks mosey to goal line
30 low rows—back pedal to 30 yard line—30 mountain climbers—mosey to goal line 20 OH press—back pedal to 20 yard line—20 merkins—mosey to goal line
10 leg lifts—back pedal to 10 yard line—10 never surrenders—mosey to goal line

Lightening Round
5 blockies
10 OH Press
15 Curls
20 Atlas Shrugs
25 Squats
30 Around the Worlds
35 toe taps
MARY: LBC, Flutter Kicks, Dirty Dogs, Donkey Kicks
ANNOUNCEMENTS: F3 Trifecta coming up May/ June, Check out new AO- The Agency Thursdays McLean HS
COT: Stop to Smell the Roses— cancel that meeting, postpone that work and revolt against the Outlook Calendar —- to spend impromptu time with your spouse, friends, kids!

Date: 2026-04-14
AO: Delphi
Q: Crop Duster ,
PAX: Norm, Monte Karlo, Nano, NOAA, Rocket, Part-Time, Toolbox, Peanuts, Crop Duster, Atlas, Obadiah FNGs: None
COUNT: 11
WARMUP: yes
THE THANG: paired up – one partner ran 100 yards and back while the other did part of ….100 reverse lunges, 125 air squats, 150 something I forgot, 175 merkins , 200 big boy sit-ups, 225 calf raises, did Ricky Bobby 2 laps so Nano could have run 2 miles. Lined up on bleachers and each pax counted 10 dips MARY: peanuts shoulder thing
ANNOUNCEMENTS:
COT: Be prepared and have a backup plan

Date: 2026-04-14
AO: Atlantis
Q: Hammerhead ,
PAX: Deflator, Hammerhead, Hammer, Bougie, Palmetto, Wrigley, Patrick Gradus FNGs: None
COUNT: 6
WARMUP: SSH. DQ, WMH, IW, WGS
THE THANG:
Corey Hart’s Never Surrender – 1985
All PAX – using the mats for knee protection- begin performing No Surrenders nonstop on repeat, and then execute a Burpee each time the artist says Never Surrender in this fit minute ballad (there are twelve instances). Sometime between the third and fourth minute is a Sax instrumental that runs about thirty secs — we will Plank Jack that entire time…then we’ll go right back into the No Surrenders + Burpee combo for the final stanza. Indian Plank w No Surrenders
The entire PAX holds the full plank position, but to complete the setup the PAX at the far right occupies the “first” position and has custody of both balls. All PAX begin in the down/rest position, including the rear PAX who only uses one ball under their right hand. Then, Q gives the “up” signal and everyone assumes the full HIGH plank. The first (rightmost) PAX then transfers the ball to the PAX to his left and immediately completes his 5 NO SURRENDERS— during that entire time the second PAX is holding the ball under their right hand while in the HiGH plank position and all other PAX remain holding their standard HIGH plank positions. When the rear (rightmost) PAX has completed the 5 NS reps, he then takes the second ball under his left hand and returns to the full HiGH plank position, and himself Shouts Out both the “down” signal and the “up” signal, which serves as the cue for the next PAX to complete their NO SURRENDERS while the third PAX takes to holding ball #1 under their right hand while in HiGH plank & the first PAX, who started the whole sequence, continues holding their HIGH plank with ball #2 under his left hand.
Eventually the first (right most) PAX has nothing to do but to hold a standard HiGH plank as the sequence plays out. This continues until everyone has completed the “sandwich” of a single arm ball hold (of ball #1), their five (5) reps of NO SURRENDERS, followed by the second single arm ball hold in HIGH plank using ball#2. Note: In order for the last PAX- after on the far left- after completing their five (5) NS reps- to properly gauge how long to hold that single arm ball hold of ball #2, all other PAX may consider repeating five NO SURRENDERS for a second time but in unison.
NEXT: We performed a potpourri of the following. Snake style; alternate legs/glutes after each change of direction for the serpentine flow: 1. Dirty Dogs
2. Bird Dogs
3. Donkey Kicks (dynamic)
4. Isometric Lunge Pulses
5. Knee Sweepers (aka Stationary Donkey Kicks)
**Second rendition of Corey Hart’s Never Surrender

MARY: (As time allows)
ANNOUNCEMENTS:
COT:

Date: 2026-04-14
AO: The General
Q: Legacy ,
PAX: Landscape, citrus, Deliverance, DoorDash, Lazlo, Robo, Ice Tea, Hops, Enron, Tariff, Gherkin, Legacy FNGs: None
COUNT: 12
WARMUP: SSH, imperial Walker, hillbillies, Willy maze Hayes, little bitty, arm circles, root vegetable extractor, Michael Phelps, downward dog

THE THANG:

Five squats
10 Merkins
15 squats
20 Merkins
15 squats
10 Merkins
Five squats

PAX lined up on the goal line; we did a series of 10 yard bear crawls interspersed with an exercise; the exercises were

10 shoulder taps
10 mountain climbers
10. Freddie Mercury.

10 shoulder taps
10 mountain climbers
10. Freddie Mercury.

10 shoulder taps
10 mountain climbers
10. Freddie Freddie Mercury’s.

10 hand release Merkins

PAX then walked over to the wall next to the high school on the other side of the track we proceeded to complete an entire Biggus Dickus (the Bobby Maximus no-gear leg workout) this consisted of 30 second wall set interspersed with reps; we did 10 30-second wall sits interspersed with reverse lunges at the count of 20, 18, 16, 14, 14, 10, eight, six, four, into

MARY: PAX went back to the field and formed a circle for a ring of fire packs. Bear crawled around the ring of fire while we did Mary exercises that included LBC. WW II, toy, soldier, flutter, kick, and penguin crunches.

ANNOUNCEMENTS: IRON SHARPENS IRON TONIGHT
Leadership zoom Thursday night at 8 PM eastern features a great speaker and PAX from the Sacramento region

New McLean AO this week will be at McLean high school Thursdays, 0530.

CSAUP Trifecta May/June

COT: Through YHC’s typical lack of attention to detail and not close reading of the church bulletin, YHC found himself in his church’s later-in-life ministry (oops! thought it was late career transition ministry). Still, YHC is enjoying it. One speaker was particularly moving discussing long degenerative declines. He described the situation and then he made two points of advice:

1. Exercise 30 minutes a day.

2. And do not isolate yourself.

That takes us right back to F3. SYITG!

Date: 2026-04-13
AO: The Patriot
Q: Anchorman ,
PAX: Booking, Big Short, Deliverance, DoorDash, Walker, Anchorman, Piano Man, Horton, Wedding Singer, Hops, CableGuy, SAAS, Rim Fire, Muggins, Prestige FNGs: None
COUNT: 15
Wrm-Up
– Side Straddle Hops × 20
– Arm Circles
– Willie Mays Hayes
– World’s Greatest Stretch
– Downward Dog → Cobra

Set 1 – Arms + Movement (2 Rounds)
At the Blocks:
– Curls × 20
– Overhead Press × 20
Movement Circuit:
– Run to 50
– Core work (Mountain Climbers / Shoulder Taps)
– Bear Crawl to 25
– Run to End Zone
– Burpees × 10
– Ricky Bobby back to blocks

Set 2 – Legs + Power (2 Rounds)
At the Blocks:
– Blockees × 5
– Goblet Squats × 10
Movement Circuit (same flow):
– Run to 50
– Core / explosive (Mountain Climbers, Shoulder Taps, or Jump Squats) – Bear Crawl to 25
– Run to End Zone
– Burpees × 10
– Ricky Bobby back

Mosey to Amphitheater
– Step-Ups × 15
– Triceps work (dips/extensions)
– Step-Ups × 15

Hill Work
– Squats at bottom
– Run/Sprint hill
– Repeat

Return
– Mosey back
– Stop for Merkins × 20

Mary
– Flutter Kicks
– Freddie Mercuries
– Donkey Kicks
– Dirty Dogs

COT
YHC spoke on the importance of goal setting. He likened it to his own training for the Boston Marathon. The race date drove 20 weeks of preparation.

Find your Boston Marathon—set it, and go get it.