Author: willhlaw

Date: 2026-06-04
AO: Ruck Dynasty
Q: Kodiak ,
PAX: Kodiak, Flux, Hobbyhorse, Roulette, Attache’
FNGs: None
COUNT: 5
WARMUP: None
THE THANG: Ruck 3 miles around North Arlington with a small detour into McLean MARY: non
ANNOUNCEMENTS: none
COT: enjoy the beautiful morning

Date: 2026-06-04
AO: The Agency
Q: Rim Fire ,
PAX: Trademark, Rim Fire, E6
FNGs:
COUNT: 3
WARMUP: SSH, IW, HB, LBAC, MP, CT, WMH, DD, RS, NWGS, CC
THE THANG: Full body Dora
Round 1:
Fellowship lap
25 blockies
50 thrusters
75 swings
Timer rifle carries to 25 and back

Round 2: Switch to group work
Fellowship lap
25 coupon squats
50 lunges (coupon optional)
75 coupon calf raises
Farmer carry to 50 and back between each exercise

Round 3:
Fellowship lap
25 x 2 overhead press
25 x 2 curls
25 x 2 Merkins

MARY: Flutters, toy soldiers, dirty dogs, donkey kicks
ANNOUNCEMENTS: Convergence, Night Owl
COT: Find opportunities to be social with others. Say yes to invites.

Date: 2026-06-03
AO: The Farm
Q: Firehead ,
PAX: Squatter, Short-Timer, Firehead, Bonefish
FNGs: None
COUNT: 4
WARMUP:
Michael Phelps x 20
Don Quixotes x 20
Hillbillies x 20
Mosey around Field

THE THANG:

SSH – 75
Alternating Side Squat – 20
Mountain climber -25

Bear Crawl to midfield
Diamond Merkin – 25

Dip – 25
Grady corn – 20
Derkin – 25

High Knee – to end
Plank Jack – 25
Monkey Humper – 20

Sprint – back
Wide Arm Merkin – 20
Squat – 40

Mosey around the field

MARY:
American hammers, Rosalitas, xfactors, flutter kicks, side crunches, low plank

ANNOUNCEMENTS: Bonefish Q on Friday
COT:
Death of wife’s dear friend has been keeping family busy. Take advantage of time with those you love with the time you have.

Date: 2026-06-04
AO: Olympus
Q: Gherkin ,
PAX: Gherkin, Obadiah, Peanuts, Toolbox, Nano, Doodles, Byrdman, Half-caf FNGs: 2 Byrdman, Half-caf
COUNT: 8
WARM UP
SSH, Imperial Walkers, Hillbilly, Willie Mays Hays, Cherry twist, worlds greatest stretch THE THANG
– Line up on the goal line
Round 1 (10 burpees)
– 4 Burp & Merks, (increase the number of merkins for each burpee – for example the 4th burpee will include 4 merkins) Lunge Walk to the 20 yard line and do 6 6 Diamond David Lee Roth Burpees (Diamond Merkin and split jump) – Mosey back to endline
Round 2 (18 Burpees)
– Repeat Round 1 then…
– Bear crawl to 40 yard line, 8 Spider Man Burpees
– Mosey back to endline
Round 3 (28 Burpees)
– Repeat rounds 1 & 2 then…
– Crawl Bear to the far 40, 10 Burpees
– Mosey back to endline
Round 4 (40 Burpees)
– Repeat rounds 1 – 3 then…
– Crab Walk to far 20, 12 No Cheat Burpees
– Mosey back to endline
Round 5 (54 Burpees)
– Repeat rounds 1-4 then…
– 14 Broad Jump Burpees to the end zone and modify to regular burpees if you run out of room. – Mosey back to end line.
150 Burpees in total
MARY
Flutter kicks and LBCs
ANNOUNCEMENTS
– Convergence this Saturday – 0700 at Roosevelt Island
– Thursday Night pop-up AOs this summer. Tonight at Swanson middle school at 1830 with YHC on Q. Beer-O-Teria at 19:30 at Westover Beer Garden COT
– Happy 129th Birthday to Royal Huddleson Burpee Sr., born June 4, 1897 (octuple respect).
– Born and raised in Little Neck NY, on the edge of Queens, he served in the Navy in World War I and then began a career as a director at the NYC YMCA.
– In his role as Director of the Y, Burpee recognized the need for a quick and accurate way to assess the fitness levels of new members. Solving that problem became the focus of his doctoral thesis at Columbia.
– He created the “burpee” exercise as part of his PhD thesis as a quick and simple fitness test which was to be used as a measure of agility and coordination. The original burpee was a four-count burpee – no merkin and no jump at the end. In the fitness test, the burpee was performed four times, with heart rate measurements taken before and after the four successive burpees, measuring the efficiency of the heart at pumping blood and how quickly the heart rate returned to normal.
– The exercise was popularized when the Army made it one of the ways used to assess the fitness level of recruits when the US entered World War II. The Army tested how many times it could be performed by a soldier in 20 seconds – 8 burpees was poor, 10 was fair, 13 or more in 20 seconds was excellent.
– In his published thesis, Burpee created roughly 300 measures of fitness. He also pioneered the notion of fitness that could be catered to a person’s skill and ability, which paved the way for the discipline of personal training. He wrote, “Since interest is sustained not by repeated failure at unsuitable tasks, but by reasonable success following conscientious effort, it is obvious that physical education programs should be adapted to individual ability.” Or in F3 parlance, “Modify as necessary”

Date: 2026-06-03
AO: Horizon
Q: Purple Rain ,
PAX: Purple Rain, sticks, Disco, Attache’, Bellhop, 3 mile, vplaxico, Kodiak, SPINAL TAP FNGs: None
COUNT: 9
WARMUP:
1. Willie Mays Hays,
2. Cherry pickers,
3. Imperial walkers,
4. Hill billy,
5. Little bitty arm,
6. Side straddle hop,
7. Downward dog
8. Upward dog
9. World’s greatest stretch,
10. Childs pose
11. Fellowship lap

THE THANG:
Three sets of 15; do it together;
Plank jack plus shoulder tap (cadence)
– Jog to fence and back
Mike Tyson (downs)
– Karoke to 50 and sprint back
Leg thrusts
– backwards to 50 and sprint back
Backward Lunge hop (downs)
– side shuffle to 50 and sprint back
squat crunch (cadence)
– Run lines to 50 and sprint back
Low plank saw (cadence)
– skip to 50, sprint back

MARY:
Box cutters
ANNOUNCEMENTS:
Convergence this Saturday
COT:
We joined people globally in moving together today. And did a bunch of Insta exercises for old men. Doing this together as F3 is what helps motivate me to move consistently which we need as we age. So thank you @horizon and F3!