Author: willhlaw

Date: 2026-05-01
AO: Sparta
Q: Doodles ,
PAX: Atlas, Baywatch, Monte Karlo, NOAA, OnlyFans, Doodles, Drano, Dunder, Monk, Nano FNGs: None
COUNT: 11
WARMUP: ssh, Matt foleys, arm circles, Willy, cherry twist, down dog, world great stretch,

THE THANG:
Summary: Jacobs’s ladder modified with a side of farmers carry and rifle carry done together with some buy in.

One goal line burpees, other side merkins, pax did them together. Buy in: 3 merkins plus reps/ 3 burpees plus reps.
99 reps of each total.

Between goal lines was first 10 yds bear crawl, 10-50yds jog, 50-100 yds sprint or fastest you can go.

During activity, pax took turns farmer carry 2 coupons and rifle carry 1 coupon from 1 goal line to other meeting pax there. If coupons touched green turf then all pax added 3 burpees to that round of reps.

MARY:
LBCs, V ups, American hammers

ANNOUNCEMENTS: Murph on Memorial Day- mondays training at GMU, convergent June 6

COT:
Q reflected on working at Walmart. The best education in life comes in different forms 1) seek out education whether taking different jobs at work, volunteer work or Qing at F3. It might require stretching beyond our current pasture. 2) think about allowing our kids to learn from different experiences in life. Wandering out of the pasture might allow them to see perspectives and life lessons they might not have otherwise.

Date: 2026-05-01
AO: The Farm
Q: Infinity ,
PAX: Lumbergh, Trolley, Firehead, Infinity, Short-Timer, Squatter, Jingles FNGs: None
COUNT: 7
WarmUp: IWs, Beet Pickers, Tie Fighters (Tempo Lunge while doing LBAC), Fist-Bump Merkins, Mountain Climbers, Michael Phelps, and Mosey.
The Thang: Blackjack! Using a standard 52-card deck, have the PAX draw cards until (1) the PAX decides to hold, the cards add to 21, or the PAX draw another card that puts the total over 21 (a bust). Anytime someone gets 21, take a 21-count rest.
Each round, perform as many of the following exercises as the number on the cards of their suites: – Spades: Jump Squats
– Diamonds: CDDs
– Clubs: Bonnie Blairs (single count)
– Hearts: Beast Merkins (from forward leaning rest position, squat back onto balls of feet, then go forward and down into a Merkin) Also perform one of the following, depending on the total score each round: – Hold: 60m Sprint
– Blackjack (21): 21-count rest
– Bust: 30m Bear Crawl
Mary: Freddie Mercury, J-Lo’s, Box Cutters, Side Crunches, and Dolphin Crunches. Announcements: Short-Timer Q for ruck tomorrow.
Firehead Q Monday.
CoT:
Rule 4: Compare Yourself to Who You Were Yesterday, Not Who Someone Else is Today
No matter how good you are at something, or how you rank your accomplishments,there is someone out there who makes you look incompetent.
You might object: I should be winning at everything! But winning at everything might only mean that you’re not doing anything new or difficult. You might be winning but you’re not growing, and growing might be the most important form of winning.
Happiness is to be found in the journey uphill, and not in the fleeting sense of satisfaction awaiting at the next peak.

Date: 2026-05-01
AO: Terrapin Station
Q: Hobbyhorse ,
PAX: Roddick, Ice Tea, Ripcord, Tariff, Kodak, Goldfish, Breach, Robo, Short Rib, Bone, V8, Sloop, Landscape, Enron, Hobbyhorse FNGs: None
COUNT: 15
WARMUP: stretches
THE THANG: Murphy prep at front end and back end. Jog neighborhood with stops for dead bugs, flutter, v up, hammer, dragon kick, MARY: more of same plus cat cow donkey and dog
ANNOUNCEMENTS: bone a thon. All are welcome. Modifications encouraged. Hh tonight.
COT: some seasons in life can be harder than others. But not all conditions are permanent bc the world around us doesn’t stay static. Do your best to work thru it.

Date: 2026-04-30
AO: Olympus
Q: Atlas ,
PAX: Atlas, Monte Karlo, Toolbox, NOAA, Doodles, Monk, Crop Duster, Peanuts, Ashe, Rollingstone, Hobbyhorse FNGs: None
COUNT: 11
WARMUP
SSH, WMH, Seal clap and other arms; High knees; world greatest stretch (wide, regular, diamond merkin)

THE THANG
10 burpees over coupon & 10 thrusters
murder bunny 10 yards and back
Run 50 yards and back

10 burpees over coupon & 10 thrusters
murder bunny 20 yards and back
Run 50 yards and back

10 burpees over coupon & 10 thrusters
murder bunny 30 yards and back
Run 50 yards and back

Round #2
Run 50 yards and 3 BDE burpees

20 lateral overhead press & 27 plank jack.
20 prisoners’ squats & 27 Smurf jacks
20 Kettlebell swing & 27 curls
20 Bent over rows & 27 Calf raises
20 lateral bench press & 27 one-leg squat

MARYs: Run a lap

PRAYERS & ANNOUNCEMENTS:
Murph challenge; Convergence
COT: Some life learning lessons after turning 47 years: gratefulness; maturity; mentoring; purposeful; wisdom complements intelligence; patience; influence.

Date: 2026-04-29
AO: Potomac Rising
Q: FIFA (F3 The Capital) ,
PAX: FIFA (F3 The Capital), Tiger Lilly, Baguette, John Kluge, Promoter, rabaum FNGs: None
COUNT: 7
WARMUP:
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:
Line up on one side of blacktop
8 Blockies OMQ
El Capitain to dot, sprint to far side and back to dot, el captain to start line 6 blockies SC OYO
8 cleans OMQ
High knees to dot, sprint to far side and back to dot, high knees to start line other side then sprint back
6 cleans SC OYO
15 overhead press IC
Sprint to other side and back
20 overhead press SC OYO
Mosey the blacktop
20 curls IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 25 curls SC OYO
20 bent over rows IC
High knees to dot, sprint to far side and back to dot, high knees to start line 25 bent over rows SC OYO
10 incline merkins IC
Sprint to other side and back
15 incline merkins SC OYO
Mosey the blacktop
12 coupon dips IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 15 coupon dips SC OYO
10 squats IC
High knees to dot, sprint to far side and back to dot, high knees to start line 10 squats SC OYO
10 decline merkins IC
Sprint to other side then sprint back
10 decline merkins OYO
Mosey the blacktop

MARY:
15 LBCs IC
15 scissors IC w or w/o coupon
15 BBS single count with or w/o coupons
15 Freddie Mercury’s IC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC

ANNOUNCEMENTS:
Tiger Lilly going away is Fri May 8 at 7 locks brewery. Be there.

COT:
Support each other in times of need