Author: willhlaw

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.

Date: 2026-05-11
AO: Terrapin Station
Q: Legacy ,
PAX: Ice Tea, Legacy, V8, Enron
FNGs: None
COUNT: 4
WARMUP: da usual
THE THANG: Murph Prep
MARY: Imp Walker and Hillbillies
ANNOUNCEMENTS: Thur beatdown 6:30 pm Quincy library— beers 715 pm JOIN the_night_owl
COT: shout out to guys who manage to get out here with us when they have young kids — you are appreciated!

Date: 2026-05-11
AO: The Patriot
Q: Strange Brew ,
PAX: Piano Man, Wedding Singer, Smokey, Hops, Prestige, Big Short, Ripcord, DoorDash, My Space, Strange Brew, Bone, Booking, Deliverance, CableGuy, Trademark, Walker, Shake ‘n’ Bake, Lazlo, Rim Fire, Tax Man, Malpractice, Hardship FNGs: None
COUNT: 22
WARMUP: The usual with fellowship lap
THE THANG: Pair up for Dora. Multiple rounds with a timer PAX traveling to the 50 yard line and a PAX on the goal line performing an exercise with 3 sets for each round. R1-Rifle carry/coupon curls; R2- Bear Hug/coupon squats; R3-farmer carry/overhead press. Between each round a fellowship lap. After the last round bear crawl to the 50 MARY: Toy soldiers, Nolan Ryans and WWII
ANNOUNCEMENTS: Check out announcements and memorial-murph-wod, boneathon (sign up!) and convergence — all coming up
COT: The research regarding successful aging is clear that exercise is critical. More recent research also emphasizes the importance of relationships both in quantity and quality. F3 is unique because it provides both. SYITG