Author: willhlaw

Date: 2026-04-15
AO: The Farm
Q: Trilogy ,
PAX: Pad Thai, Firehead, Short-Timer, Trilogy, Lumbergh
FNGs: None
COUNT: 5
WARMUP:
SSH
Imperial Walkers
Arm Circles
Don Quixotes
Beet Pickers
Willy Mays Hayes
THE THANG:
at center of field
SSH
Merkins
Squats w/ calf raises
Mountain Climbers

Sprint to far side, Mosey back to bleachers

Dips
Bench Crunches
Derkins / inclined merkins
Grady Corn
Michael Phelps

Lunge Worm / Bear Crawl to center of field

Dirty Dog
Shoulder Taps
Bird Dog
High Plank to Low Plank

Sprint to far side, Mosey back to center

repeat until Mary
MARY:
American Hammers
Penguin Crunches
ANNOUNCEMENTS:
Lumbergh Q Friday
COT:
Thanks to the PAX for supporting me.

Date: 2026-04-15
AO: Horizon
Q: SPINAL TAP ,
PAX: Purple Rain, SPINAL TAP, Kodiak, sticks, Fish Fry, Bo
FNGs: 1 Bo
COUNT: 6
WARMUP: SSH, batwings, michael phelps, cherry picker, abe vigoda, WMH, up/down dog WGS
THE THANG: Dora, Blockies, curls, dips, kettle bell swing, chess press, pull throughs MARY: taxman
ANNOUNCEMENTS: Bonathon
COT: procrastination

Date: 2026-04-15
AO: Potomac Rising
Q: Promoter ,
PAX: 120, FIFA (F3 The Capital), Promoter, Baguette
FNGs:
COUNT: 4
Warmup:
20c SSH
10c Imperial Walker Squats
5 OYO YW’s

Thang:
Buy-in OYO:
10 Merkins
20 Overhead Press
30 Curls
40 Single Arm Rows (20 each side)
50 Romanian Deadlifts

AMRAP (1 minute work, 30 seconds recovery):
Block Press
Single Arm Rows (switch at :29)
Overhead Press
Curls
Romanian Deadlifts

EMOM:
Ladder chase (rep range shifts up one movement); abandon at :50 if not finished. 10 rounds: 2 Merkins
4 Overhead Press
6 Curls
8 Single Arm Rows (half each arm)
10 Romanian Deadlifts

AMRAP (1 minute work, 30 seconds recovery):
Block Press
Single Arm Rows (switch at :29)
Overhead Press
Curls
Romanian Deadlifts

Check out OYO:
25 Romanian Deadlifts
20 Single Arm Rows (20 each side)
15 Curls
10 Overhead Press
5 Merkins

Mary:
Freddie Mercuries AMRAP 2 minutes

Announcements:
Convergence on 6/6; clown car for those interested

COT:
When we pair being consistent with being persistent (finding the why, not the why not), we get results over the long term!

Date: 2026-04-15
AO: The Patriot
Q: Booking ,
PAX: Booking, Piano Man, Fiddler, Strange Brew, Shank, Boardwalk, Trademark, Sunshine, Wedding Singer, Hops, CableGuy, Big Short, Walker, Jones, Lazlo, Horton, Ice Tea, SAAS, My Space FNGs: None
COUNT: 19
WARMUP: SSH, IW, HB, WM, CP, DD, MP, WGS, KK
THE THANG:
10 blockies—back pedal to 10 yard line—10 burpees—mosey to goal line 20 OH press—-back pedal to 20 yard line—-20 merkins—mosey to goal line 30 curls—-back pedal to 30 yard line—-30 shoulder taps—mosey to goal line 40 squats—-back pedal to 40 yard line—40 Big Bois—mosey to goal line 50 calf raises—back pedal to 50 yard line—-50 SSH- mosey to goal line
40 chest press—back pedal to 40 yard line—40 flutter kicks mosey to goal line
30 low rows—back pedal to 30 yard line—30 mountain climbers—mosey to goal line 20 OH press—back pedal to 20 yard line—20 merkins—mosey to goal line
10 leg lifts—back pedal to 10 yard line—10 never surrenders—mosey to goal line

Lightening Round
5 blockies
10 OH Press
15 Curls
20 Atlas Shrugs
25 Squats
30 Around the Worlds
35 toe taps
MARY: LBC, Flutter Kicks, Dirty Dogs, Donkey Kicks
ANNOUNCEMENTS: F3 Trifecta coming up May/ June, Check out new AO- The Agency Thursdays McLean HS
COT: Stop to Smell the Roses— cancel that meeting, postpone that work and revolt against the Outlook Calendar —- to spend impromptu time with your spouse, friends, kids!

Date: 2026-04-14
AO: Delphi
Q: Crop Duster ,
PAX: Norm, Monte Karlo, Nano, NOAA, Rocket, Part-Time, Toolbox, Peanuts, Crop Duster, Atlas, Obadiah FNGs: None
COUNT: 11
WARMUP: yes
THE THANG: paired up – one partner ran 100 yards and back while the other did part of ….100 reverse lunges, 125 air squats, 150 something I forgot, 175 merkins , 200 big boy sit-ups, 225 calf raises, did Ricky Bobby 2 laps so Nano could have run 2 miles. Lined up on bleachers and each pax counted 10 dips MARY: peanuts shoulder thing
ANNOUNCEMENTS:
COT: Be prepared and have a backup plan