Author: willhlaw

Date: 2026-04-11
AO: Olympus
Q: Pop Fly ,
PAX: Obadiah, NOAA, Roddick, Ashe, Toolbox, Walk-on, YNAB, Pop Fly, Popeyes, Norm, Yard Sale FNGs:
COUNT: 11

WARMUP: 10 minutes or good stretching

THE THANG: Run a mile
Lap + 25 Hand Release Merkins
Lap + 25 Hand Release Merkins, 25 Squats
Lap + 25 Hand Release Merkins, 25 Squats, 25 Sit Ups
Lap

Ultimate Frisbee 5 v 6

MARY: Alternating stretching and abs

ANNOUNCEMENTS: Murph, Convergence, Road Clean Up

COT: Our job as parents is to provide our children with opportunities for growth

Nothing Gold Can Stay
Nature’s first green is gold,
Her hardest hue to hold.
Her early leaf’s a flower;
But only so an hour.
Then leaf subsides to leaf.
So Eden sank to grief,
So dawn goes down to day.
Nothing gold can stay.

Date: 2026-04-11
AO: Downrange
Q: Hobbyhorse ,
PAX: Hobbyhorse, Phil, Michael
FNGs: None
COUNT: 3
WARMUP: jog to Quincy Park
THE THANG: escalator of push-up, squat, lunges, mt climber, burpee across field and jog back MARY: jog back and flutter
ANNOUNCEMENTS: YHC is q-ing there next week
COT: prayer intentions

Date: 2026-03-30
AO: Monday Night Ruckers
Q: Rocketman ,
PAX: Rocketman
FNGs: None
COUNT: 1
THE THANG: 5 miles through the neighborhoods.
COT: Life has valleys and peaks. Gotta walk through them both.

Date: 2026-04-10
AO: Sparta
Q: NOAA ,
PAX: Monk, Part-Time, Peanuts, Monte Karlo, Pop Fly, Dunder, NOAA, Nano FNGs: None
COUNT: 8
WARMUP: the normal stuff

THE THANG:
Dora:
100 – Carolina Dry Docks
150 – Big Bois
200 – Coupon Rows
250 – Cactus Squats
300 – Coupon Curls

MARY: stretching

ANNOUNCEMENTS:
AT Hike
Road Cleanup
Murph
Convergence

COT: talked about letting kids learn on their own and holding back on the “this is how I’d do it” speech

Date: 2026-04-10
AO: Rec League
Q: 120 ,
PAX: Promoter, 120, FIFA (F3 The Capital), Profit
FNGs: 1 Profit
COUNT: 6
WARMUP:
I. Warm-o-rama (5 Minutes)
Start at the shovel flag with the F3 disclaimer.
– Side Straddle Hops (SSH): 20 reps In Cadence (IC).
– Imperial Walkers: 15 reps IC.
– Windmills: 10 reps IC.
– Mountain Climbers: 20 reps IC.

II. The Thang: “The Circuit of Pain” (30 Minutes)
Move through the equipment stations. Scale reps as needed.
Station 1: Pull-up Bar & Monkey Bars
– Merkins pull ins (Push-ups): 20 reps OYO (On Your Own).
– Pull-ups / Chin-ups: 10 reps OYO.
– Monkey Bar Traverse: Go across and back once.
– Y rows-20
– Biceps w/ bat
– shoulder taps
Station 2: Plyometric Steps & Bench
– Step-ups: 15 reps each leg on the steps.
– Dips: 15 reps using the bench.
– Box Jumps: 10 reps on a comfortable step height.
– leg press
– Squats w/ bat

Mosey 1/4 mile

Station 3:
– Lunge Walk: 20 yards across the rubber surface and back.
– bear walk
– karaoke
– crabwalk

III. 6 Minutes of Mary (Abs)
Circle up on the soft rubber ground.
– Flutter Kicks: 25 reps IC.
– American Hammers: 20 reps IC.
– Hello Dollies: 20 reps IC.
– Plank Hold: 1 minute.

IV. COT (Circle of Trust)
– Name-o-rama: Announce hospital names, ages, and F3 nicknames. – Closing: book the trip reflections of spring break