Author: willhlaw

Date: 2026-03-31
AO: Atlantis
Q: Bougie ,
PAX: Mom’s Spaghetti, Hubble, SAAS, Palmetto, Teenager, Hammer, Bougie, Saul FNGs: None
COUNT: 8
WARMUP: SSHs, arm circles, windshield wipers, Willie-Mays Hays
THE THANG: 2 rounds, first round, 50 seconds on, 10 seconds off, second round 45 seconds on, 15 seconds off, 1 minute rest between rounds, rotating through the following stations: -Pushups
-1/4 jump rope
-Squat (sandbag #50)
-1/2 jump rope
-Bent over row (sandbag #25)
-1/4 jump rope
-deadlift (x2 35# kettlebells)
-1/2 jump rope
MARY: Bird dogs, dirty dogs, plank
ANNOUNCEMENTS: N/A
COT: You need to work on the fundamentals in exercises and in life. And some times one of the fundamentals is living life to the fullest.

Date: 2026-04-01
AO: The Farm
Q: Trilogy ,
PAX: Trilogy, Short-Timer, Firehead
FNGs: None
COUNT: 3
WARMUP:
Side Straddle Hops
Imperial Walkers
Arm Circles
Don Quixotes
Beet Pickers
Willy Mays Hayes
Mosey

THE THANG:
Modification of the ‘I Pity the Fool’ beatdown
10 reps + 40 yrd Mosey + 10 reps + 40 yrd Mosey …
for 50 reps of each exercise
Merkins
LBCs
Seal Jacks
Squats
Flutter Kicks
Plank Jacks
Monkey Humpers
Side Straddle Hops
50 Mountain Climbers
MARY:
Dips
Dirty Dog
ANNOUNCEMENTS:
Firehead Q on Friday
COT:
Be the silly fool, not the stupid one.

Date: 2026-04-01
AO: Ignite
Q: Legacy ,
PAX: Traveler, Legacy, Hobbyhorse, Play-Doh
FNGs: None
COUNT: 4
Backblast! The Driveway
DATE: 2026-04-01
AO: The Driveway
Q: Legacy, Play-Doh
PAX: Play-Doh Flux Traveler Basic Legacy Hobbyhorse
FNGs: None
COUNT: 6
The thedriveway + ignite mini convergence was a success!

WARMUP
– SSH, IW, HB x 20 (IC)
– Glute Bridges x 10 (IC)
– MP x 10

THE THANG

2 rounds.

Payload 1: Grip & Power
• The Kill: 25 Heavy KB Swings (Park & Reset Every 5)
• Carry

Payload 2: Restricted Breathing
• The Kill:
◦ 15 KB Swings
◦ 5 Push Press (Right) + 5 Push Press (Left)
◦ 5 Row (Right) + 5 Row (Left)
• Carry

Payload 3: Anti-Lateral Flexion
• The Kill:
◦ 10 Single Arm KB Swings (5 Left 5 Right)
◦ 10 KB/Sandbag Plank Pull-Throughs (each side) + 10 Hand-Release Merkins • Carry

MARY
– Dead Bugs x 15 (IC) – Low back stays flat.
– Bird Dogs x 10 each side (OYO) – No hip hiking.

ANNOUNCEMENTS:
– the-agency new Thursday AO launching tomorrow. :punch: Trademark.
– New kettlebell AO under development, most Saturdays, watch for announcements and rock the bells (announcements, 1stf, thedriveway) – Boneathon coming up soon end of May (boneathon)
– Leadership Zoom talk coming up. Wantch announcements.

COT:
Tendons and ligaments adapt more slowly than muscles and many elements of the cardio vascular system. Be mindful of your connective tissue. Give yourself the time to adapt, even when you feel ready to jump to the next level. You’ll stay in the game longer and with fewer interruptions. :punch:

Date: 2026-04-01
AO: The Driveway
Q: Play-Doh ,
PAX: Legacy, Hobbyhorse, Traveler, Flux, Basic, Play-Doh
FNGs: None
COUNT: 6
The thedriveway + ignite mini convergence was a success!

WARMUP
– SSH, IW, HB x 20 (IC)
– Glute Bridges x 10 (IC)
– MP x 10

THE THANG

2 rounds.

Payload 1: Grip & Power
• The Kill: 25 Heavy KB Swings (Park & Reset Every 5)
• Carry

Payload 2: Restricted Breathing
• The Kill:
◦ 15 KB Swings
◦ 5 Push Press (Right) + 5 Push Press (Left)
◦ 5 Row (Right) + 5 Row (Left)
• Carry

Payload 3: Anti-Lateral Flexion
• The Kill:
◦ 10 Single Arm KB Swings (5 Left 5 Right)
◦ 10 KB/Sandbag Plank Pull-Throughs (each side) + 10 Hand-Release Merkins • Carry

MARY
– Dead Bugs x 15 (IC) – Low back stays flat.
– Bird Dogs x 10 each side (OYO) – No hip hiking.

ANNOUNCEMENTS:
– the-agency new Thursday AO launching tomorrow. :punch: Trademark.
– New kettlebell AO under development, most Saturdays, watch for announcements and rock the bells (announcements, 1stf, thedriveway) – Boneathon coming up soon end of May (boneathon)
– Leadership Zoom talk coming up. Wantch announcements.

COT:
Tendons and ligaments adapt more slowly than muscles and many elements of the cardio vascular system. Be mindful of your connective tissue. Give yourself the time to adapt, even when you feel ready to jump to the next level. You’ll stay in the game longer and with fewer interruptions. :punch:

Date: 2026-04-01
AO: The Patriot
Q: 2 percent ,
PAX: Jones, DoorDash, 2 percent, My Space, Big Short, Overthrow, Wedding Singer, Boardwalk, Ice Tea, Fiddler, Trademark, Short Rib, Shake ‘n’ Bake, Bone, CableGuy, Booking, Horton FNGs: None
COUNT: 17
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s (with the origin story), Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Out of the gates, fooled the PAX with the prospect of an actual 200 yard Fireman Carry – shoutout to Boardwalk for posting today and for the demonstration. This joke would not have happened without your expertise. Instead, we did 10 Blockies.

100-yard Sprint – April Fool’s – instead we did 10 Pulsing Jump Lunges (IC) Curls – April Fool’s – instead we did 10 Skull Crushers (IC)
Mountain Climbers – April Fool’s – instead we did 20 Alternating Shoulder Taps (IC)

By this time, the PAX had figured out the joke, and we ended up doing all of the exercises below: • Backpedal to the opposite goal line, sprint back
• 20 Slow Merkins (IC) – 20 Slow Chest Press (IC)
• 20 Flutter Kicks (IC) – 20 Hello Dolly’s (IC)
• 20 Coupon Swings (SC) – 20 Bent Over Row (SC)
• Stand on block – 10 lateral leg raises each side (IC) – 10 Vertical Leg Raises each side (IC) • 20 Glute Bridges (IC) – 10 Side Plank Leg Raises (IC)
• Dirty Hook Ups – 20 Alabama Prom Dates (IC)
• 20 Calf Raises (SC) – 10-1 Motivator

MARY: Robin Ventura’s into Nolan Ryan’s

ANNOUNCEMENTS: Bone-A-Thon 5/30, April 16th Leadership Call w/ guest speaker, Convergence 6/6 Roosevelt Island, New McLean AO launching tomorrow 4/3 the-agency!

COT: QIC shared a story about his M’s recent leg injury and adjusting to the temporary new normal. Everyday life throws at you a multitude of challenges. Some are big, some are small. Some you’re prepared to face, some you aren’t. Knowing that this group is always here for support beyond just a morning workout is a testament to this community we call F3.

YHC encourages the PAX to continue to spread the word, recruit new FNGs, and show them the light. A light that only we can see in the gloom.