Author: willhlaw

Date: 2026-10-06
AO: Delphi
Q: Nano ,
PAX: Rocket, Peanuts, Dunder, Flea, NOAA, Nano, Atlas
FNGs: None
COUNT: 7
Warmup — 5 min
– SSH × 20 IC
– Imperial Walkers × 10 IC
– Hillbillies × 10 IC
– Windmills × 10 IC
– Cherry Pickers × 10 IC
– Arm circles / Michael Phelps
THE THANG — BATTLE SCHOOL — 30 min
Set coupons at the Enemy Gate. Put a cone roughly 30–40 yards away. Every circuit ends by running to the gate and back.
GAME 1 — The First Battle | 0–5 min
10 Coupon Squats
→ Run to the gate and back
Repeat 8x
Easy. Ender is learning the game.
GAME 2 — Reinforcements | 5–10 min
10 Coupon Squats
10 Coupon Rows
→ Run
Repeat 6x
Now you’re outnumbered 2:1.
GAME 3 — They Changed the Rules | 10–15 min
10 Coupon Squats
10 Coupon Rows
10 Merkins
→ Run
Repeat 5x
3:1.
GAME 4 — Another Army Arrives | 15–20 min
10 Coupon Squats
10 Coupon Rows
10 Merkins
10 Coupon Overhead Presses
→ Run
Repeat 4x
4:1.
This is where the accumulating work should become obvious.
GAME 5 — Dragon Army | 20–25 min
10 Coupon Squats
10 Coupon Rows
10 Merkins
10 Coupon Overhead Presses
10 Reverse Lunges — 5 each leg, coupon optional
→ Full field run
repeat 2x
5:1 — and the battlefield just got bigger.
GAME 6 — “THIS ISN’T A GAME” | 25–30 min
Keep everything:
10 Coupon Squats
10 Coupon Rows
10 Merkins
10 Coupon Overhead Presses
10 Reverse Lunges
5 Blockees
→ 100 yd run
Repeat 1x
6:1.
MARY — nope
COT —The stories we tell ourselves become the reality we live in. Are those stories truthful and complete? Are they positive or negative? And what about the stories we create to explain the actions of others? Do we give them the same benefit of the doubt we give ourselves—or are we sometimes harder on ourselves than anyone else?
Our emotions often begin with the meaning we assign to what happens. We tell ourselves a story, and then we react to that story. When the story is incomplete, distorted, or overly negative, it can drive emotions that reinforce it and pull us into a downward spiral.
The good news is that we have control over the stories we tell ourselves. We can examine them, challenge them, and revise them as we learn more. Reflect often, update the story when needed, and try to live in what is actually happening—not just in the story you have created around it.

Date: 2026-10-05
AO: Horizon
Q: 3 mile ,
PAX: Shake ‘n’ Bake, DrugBoat, vplaxico, Woody, 3 mile, Skoat, Attache’, SPINAL TAP, Bo, Purple Rain, sticks, Kodiak FNGs: None
COUNT: 10
– WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch,
– THE THANG: mosey to minor hill, stops along the way for various merkins, squats, dips, lunges, calf raises, dry docks, – MARY: LBCs, fiddy.
– ANNOUNCEMENTS: thegrunt
– COT
– Wisdom for a 50 year old (I heard first from Shake and Bake at 50) – “never pass up a bathroom, never waste an erection, never trust a fart” – Story about my kids and their thoughtful gifts.
– Always grateful for each of the dudes for coming out to celebrate me with merkins, squats and LBCs

Date: 2026-10-05
AO: Terrapin Station
Q: Ripcord ,
PAX: V8, Ice Tea, Ripcord
FNGs: None
COUNT: -2
WARMUP:
SSH, Imperial Walkers, Hill Billies, Arm Circles, Michael Phelps, Willy Mays Hays, Down Dog / Child’s Pose

THE THANG:
Dora – 2 work / 1 rifle or farmer carry around the circle / run (all work completed with coupon) Lunges (50)
Squats (75)
OH Press (100)
Swings (125)
Curls (150)
20 Sec Rest**
Lunges (20)
Squats (40)
OH Press (60)

MARY:
Rotation style for each HIM to choose exercises – 10 reps ea: Flutter kicks
LBC
Box Cutters
Freddie Mercs
Hello Dollies
Hollow Rocks
Plank Hold
Dead Bug

ANNOUNCEMENTS: The Grunt!

COT:
The value of small positive routine – keep plugging away! Quick discussion of Admiral McRaven’s book, Make Your Bed. Just getting up, accomplishing the little things, one step at a time.

Date: 2026-10-05
AO: The Farm
Q: Infinity ,
PAX: Trilogy, Infinity, Firehead, Squatter
FNGs: None
COUNT: 4
Warm up: SSHs, IWs, Don Quixotes, Beet Pickers, Copperhead Squats, LBACs, Michael Phelps, and Mosey. The Thang: Coupon Block and Resistance Band HIIT
Arrange coupon blocks on one side of the field and resistance bands on the other. On each side of the field, perform 20 reps of the following with a resistance band and coupon, sprinting 60m back and forth between exercises: – Derkins on bench / Merkins with band
– Deadlifts (with coupon / with band)
– Shoulder Presses (with coupon / with band)
– Bent Over Rows (with coupon / with band)
– Squats (with coupon / with band)
– Arm Curls (with coupon / with band)
– Thrusters (with coupon / with band)
– Reverse Merkins IC / Squat Band pull-aparts
Mary: Feet over Coupon Raises, Side Crunches, Coupon Chest Press with Raised feet, and Flutter Kicks with Coupons.
CoT: Anytime you hear or see something encouraging you to take offense from someone’s words or actions, it is not inspired by God. It is not to say that the person encouraging you to take offense is bad in and of themselves, although they might be, but that what they are telling you in that moment is not conducive to your spiritual and psychological well-being. I have encountered people to take offense at the slightest provocation. They alienate themselves and end up friendless. They may be in the right, but they are not happy nor mentally well. I like the quote by Confucius: “He who takes offense when none is intended is a fool.”

Date: 2026-10-05
AO: The Patriot
Q: Craigs List ,
PAX: Moderator, Piano Man, Craigs List, Anchorman, CableGuy, Big Short, Deliverance, Wedding Singer, Prestige, Legacy FNGs: None
COUNT: 10
WARMUP:
Imperial walker – 10 IC
Hillbilly – 10 IC
Run in place – 10 IC
Little bitty arm circles on one foot – 10 IC
Reverse LBACOF – 10 IC
Downward dog
Cobra Kia
Child pose

THE THANG: See above.

MARY: Abs for Arlington 32 of each in cadence: LBCs, and penguins. Hold plank for 32 count

ANNOUNCEMENTS: None

COT:
Thank you to the nine of you coming out early on this Monday morning to help me celebrate the 7 days of my birthday with 7 of our favorite exercise friends (See the Thang). This is also my first Q. I received much help and support from this community to be able to lead you in this celebration.

The book Bowling Alone talks about how community is waning, the reciprocal trust we give and share between one another around us is declining, and why we don’t participate together in civic and public activities. F3 and those who get up early to come out rain or shine are not exercising alone, in our basements, with headphones on blasting motivational music or podcasts. We are doing it together, supporting one another both at the AO and times in between. The Patriot group helped me prepare for my recent bicycle trip in Michigan with my daughter. The fellowship, comradery, and the support knowing I can modify as needed, will keep me coming back, even if I don’t have an immediate event or activity for which I need to “get in shape.” See you Wednesday!