Author: willhlaw

Date: 2026-05-02
AO: The Sandlot
Q: Baywatch , Hard Knox
PAX: Rim Fire, Hard Knox, Baywatch, Disco, Lazlo, Tariff, Summit, Horshack FNGs:
COUNT: 8

WARMUP: standard warmup focusing on lower body. Hillbillies, imperial walkers, willie mays hayes, and down dog.

THE THANG: everybody was Kung Fu fighting! Started off witha gauntlet of slaloms, agility ladder drills, and suicide runs. Moved into kicking drills and balance practice followed by jump kick burpees. Next, HardKnox taught us the ways of Jujitsu with some self defence and light grappling drills.

MARY: flutter kicks, WWIs, WWIIs, and gas pumps.

ANNOUNCEMENTS: Summer pop up, Thursday evenings May-August; Trifecta of CSAUPS. Do not sleep on the Murph (Memorial Day Monday)–our longstandingiest CSAUP in the region. Come on out to GMU Main Campus. BONEATHON, and the CONVERGENCE (6/6).

COT: there are many things in life we take for granted and many things we think are owed to us. Too often, we forget to appreciate what we have until something fails or is taken away from us. Health can be a fickle thing and naturally falls into entropy over time. It is easy to feel jaded when we encounter injuries or health issues. We can resign ourselves to the idea that good times never last and that’s that. These times can make us give up and throw in the towel. But more importantly, they make us forget that we get a vote.

We get a choice to roll with the punches and take a step forward; however small that first step may be. These small efforts can pay large dividends over time and consistent effort will eventually compound. I am always inspired by my fellow PAX who show up and get after it every day. Especially the one who are twice my age and yet literally run circles around me.
F3 has helped me to rebuild my health after ~16 months of Gastroparesis. I’ve learned a lot of lessons from those 16 months and thought I’d share at least one of them.

Health ebbs and flows. Make the most of the good times and the bad. Take nothing for granted and keep getting after it!

Date: 2026-05-02
AO: Downrange
Q: Hobbyhorse ,
PAX: Hobbyhorse, 4 others
FNGs: None
COUNT: 2
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Date: 2026-05-01
AO: Horizon
Q: 2 percent ,
PAX: 2 percent, Disco, Attache’, Kodiak, 3 mile
FNGs: None
COUNT: 5
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Date: 2026-05-01
AO: Atlantis
Q: Teenager ,
PAX: Mom’s Spaghetti, Hammer, Hammerhead, Teenager
FNGs: None
COUNT: 4
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Date: 2026-05-01
AO: The Patriot
Q: Booking ,
PAX: Overthrow, Shake ‘n’ Bake, Rim Fire, Lucius, citrus, CableGuy, Booking, Boardwalk, Flipper, Jones FNGs: None
COUNT: 10
WARMUP: SSH, IW, HB, MP, WMH, CP, WM, DD, WGS, KK
THE THANG:
Goal line
20 OH Press
20 Curls
20 Low Rows
20 Chest press
Rifle carry to other end zone and repeat above
Sprint back to other end zone

20 merkins — bear crawl to 25 yard line
20 big bois- bear crawl to 50 yard line
20 squats- bear crawl to 25 yard line
20 calf raises – bear crawl to goal line

20 Atlas shrugs
20 coupon squats
20 around worlds
20 leg lifts

Farmer carry to other end zone- repeat above coupon exercises

Back pedal to other end zone

20 WW 1– lunge walk to 25 yard line
20 shoulder taps—- lunge walk to 50 yard line
20 mountain climbers— lunge walk to 25 yard line
20 plank jacks — lunge walk to end zone

Lightening round with coupons 10 each of
OH Press
Curls
Low rows
Chest press
Atlas shrugs
Around worlds
Squats
Leg lifts

Plus—— blockies to wrap it up

MARY: LBC, flutters, toy soldiers, bird dogs, dirty dogs, donkey kicks
ANNOUNCEMENTS: happy hour tonight for Boardwalk, summer evening rotating AO on Thursdays, trifecta of bone a thon, Murph, convergence end of May/ early June
COT: Shared a parable about a Chinese farmer who reacted to every good and bad event with “maybe”… lesson being that because future outcomes are unknown it’s impossible to judge every event in your life as entirely fortunate or entirely unfortunate..