Author: willhlaw

Date: 2026-06-01
AO: Acropolis
Q: Hightower ,
PAX: Wild thing, Peanuts, Drano, Obadiah, NOAA, OnlyFans, Baywatch, Hightower FNGs: None
COUNT: 8
WARMUP:
Dynamic stretching & warm up exercises

THE THANG:
Start close side of bleachers
10 SSH in cadence
Run the bleachers
5 burpees

Group got 4 rounds in today!

MARY:
Ring of Fire core work

ANNOUNCEMENTS:
Capital anniversary Sat, June 6 at 7am
Baywatch send off Fri, June 12 at Doodles

COT:
Very grateful for our PAX! Continually coming out to our AOs, taking the Q, showing up for 2F and 3F events. This is more than just a workout group, proud of you men!!

Date: 2026-06-02
AO: Delphi
Q: Pop Fly ,
PAX: Atlas, Doodles, Obadiah, Nano, Pop Fly, Drano, Norm, NOAA FNGs:
COUNT: 8
WARMUP: Yes

THE THANG:
– 5 Merkins / Sprint to 20yd line / 5 bonnie blairs / run to the end zone and back to goal line
– 10 Merkins / Sprint to 30yd line / 5 bonnie blairs + 10 Dry Docks / run to the end zone and back to goal line
– 15 Merkins / Sprint to 40yd line / 5 bonnie blairs + 10 Dry Docks + 15 Big Boys / run to the end zone and back to goal line
– 20 Merkins / Sprint to 50yd line / 5 bonnie blairs + 10 Dry Docks + 15 Big Boys + 20 Mountain Climbers/ run to the end zone and back to goal line
– 25 Merkins / Sprint to 60yd line / 5 bonnie blairs + 10 Dry Docks + 15 Big Boys + 20 Mountain Climbers + 25 Squats/ run to the end zone and back to goal line ( Congratulations – you reached the top) – Bring it back down. Repeat above, backwards, 20 to 15 to 10 to 5 (This should = 125 Merkins)

– 3x 1 Minute Wall Sits

MARY: Freddie Mercurys, Flutters, Supermans, Donkey Kicks

ANNOUNCEMENTS:
– Q Source Run – 7 June (see Nano)
– Convergence – 6 June
– Baywatch Farewell – 12th or 13th (see Doodles)

COT: Q talked about the 3 Fs of F3 and how they are all connected

Date: 2026-06-02
AO: The General
Q: Hobbyhorse ,
PAX: Hobbyhorse, citrus, Robo, Boardwalk, Gherkin, Lazlo, Fairweather, Hard Knox, Roulette, Landscape, Tariff, Traveler, Prestige FNGs: None
COUNT: 13
WARMUP: stretches
THE THANG: Lap followed by 11s of merkins and squats (55 each if counting quotas). Followed by 4 corners of no surrender v up am hammer flutter followed by box jump step up defiance up combo followed by Hamilton MARY: ww2 side plank dog donkey
ANNOUNCEMENTS: check out the_night_owl on Thu or beer after at beer garden
COT: I got hooked on f3 bc you all met me where I was when I started l; and no one made me feel bad about my fitness condition. I’m glad that our region follows that principle. Thank you for helping me along my fitness journey.

Date: 2026-06-01
AO: The Farm
Q: Infinity ,
PAX: Gus, Short-Timer, Infinity, Squatter, Firehead
FNGs: None
COUNT: 5
WarmUp: SSHs, Don Quixote, Beet Pickers, WMHs, Imperial Walkers, LBAC with leg raised, and Michael Phelps. The Thang:
Round 1:
10 Merkins,
15 Squats,
20 T-Claps, IC and
Sprint
Round 2:
10 Clapping Merkins,
15 Copperhead Squats,
20 V-Ups, and
Sprint
Round 3:
10 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
Sprint
Round 4:
20 Stagger pushups (10 each arm),
15 Bonnie Blairs
20 American Hammers, and
Sprint
Round 5:
10 Peter Parker pushups (IC),
15 Spider-Man squats,
30-sec Balls to Wall Hold, and
Sprint
Round 6:
10 Fist Bump Merkins
15 Squat-Lunges,
20 LBCs IC, and
Sprint
Round 7:
10 Hand-release-release pushups
15 Single-Leg Glute Bridges (right leg)
15 Single-Leg Glute Bridges (left leg)
10 Donkey leg raises (right leg)
10 Donkey leg raises (left leg)
45-sec Bird Dog (left arm)
45-sec Bird Dog (right arm)
5-10-5 Jack Webb’s before time expired
– Merkins
– Shoulder Press, IC
Mary: Rosilitas, Side Crunches, Box Cutters, Burpees.
CoT: Modern culture minimizes our awareness of death; however, death is the one thing we know we all must so. Focusing on death actually helps us live a better, more focused life.

Date: 2026-06-01
AO: Hamilton
Q: Goldfish ,
PAX: Hobbyhorse, Goldfish, Papi, Sloop, Jag
FNGs: None
COUNT: 5
WARMUP: the usual

THE THANG:
-40-4 lbcs, 30-3 squats, 20-2 merkins, 10-1 burpees, mosey to midfield and back between each set -3 hamiltons to close out

MARY: see lbcs

ANNOUNCEMENTS: convergence this weekend, the_night_owl Thursday led by gherkin

COT: keep doing hard things, like memorial-murph-wod and coming out at 5:30 on a Monday morning.