Author: willhlaw

Date: 2026-04-29
AO: Compound
Q: Obadiah ,
PAX: Obadiah, Skidoos, Roddick, Corkscrew (F3 The Capital)
FNGs: None
COUNT: 4
WARMUP: SSH, HB, WMH,cherry pickers, 10 blockies, down dog, WGS, squats
THE THANG: goal line with run to white half and mid lines with a pyramid of blockies buyin 2,4,6,8,10,12,10,8,6,4,2.

100 big boys interspersed and picked up another 8 blockies for 90
MARY: 2 blockie buy-in. Round of 4 dirty dog, flutter kicks, pickle pointers and Freddy mercuries wirhb2 blockies at the end for 100 ANNOUNCEMENTS: convergence and murph
COT: where others see opposition, see opportunity.

Date: 2026-04-29
AO: The Farm
Q: Squatter ,
PAX: Lumbergh, Short-Timer, Firehead, Squatter, Jingles (Myrtle Beach) FNGs: None
COUNT: 5
WARMUP:

– Side‑Straddle Hops (IC x 20)
– Imperial Walkers
– Don Quijotes (IC x 10)
– Arm Circles Forward/Backward (20 sec each)
– Willie Mays Hayes

THE THANG:

TABATA 1 – Upper Body Push
Alternate between two movements:
1. Merkin Variations
– Standard
– Wide
1.
– Commandos
– Shoulder Taps

Mosey

TABATA 2 – Lower Body / Legs
Alternate between:
1. Squats → Jump Squats
2. Lunges → Reverse Lunges

Mosey

TABATA 3 – Core + Pull
Alternate between:
1. Big Boy Sit‑ups / American Hammers
2. Superman / Australian Snow Angel

Mosey

TABATA 4 – Full‑Body / Explosive (4 min)
Alternate between:
1. Burpees / High Knees
2. Mountain Climbers / Plank Jacks

Mosey

MARY:
– Flutter Kicks (IC)
– LBCs
– Box Cutters
– Freddy Mercurys
– PAX took turns with additional exercises

ANNOUNCEMENTS:
Infinity Q Friday 0530
Short-Timer Q Saturday Ruck 0700

COT:
I asked Copilot for a COT to go along with the theme:
“Men, thanks for being here this morning. Every time we show up in the gloom, we’re choosing discipline over comfort and accountability over isolation. What I want to leave you with is this: consistency beats intensity.
You don’t have to crush every workout or be perfect in every part of life. You just have to keep showing up—at home, at work, for your friends, for yourself. Small, steady steps build the kind of man people can rely on.
Carry that mindset into the rest of your day. Keep showing up, even when it’s not easy. Thanks for letting me lead.” – Copilot

Date: 2026-04-29
AO: Horizon
Q: Purple Rain ,
PAX: sticks, SPINAL TAP, Bo, Purple Rain, Kodiak
FNGs: None
COUNT: 5
WARMUP:
Willie Mays Hays
Cherry pickers
Washing machine
little bitty arm-
Side straddle hop
Downward dog
Upward dog
World’s greatest stretch
Childs pose

THE THANG:
One athlete does the following:
– half court layups
– Free throw
– Jump shot
– Hook shot

While the rest do these:

merkens; Bobby hurleys; Dips; Burpees; coupon Squats; Derkens, chest press, shoulder press; curls

In between shots, we did these:
1. Bear crawl
2. Fellowship lap
3. suicides
4. Farmers carry
5. Rifle carry

MARY: Basketball game

ANNOUNCEMENTS:
Celebrate our new F3 fireman at Cowboy Cafe on Friday.

COT: How do we deal with adversity? Minnesota Timberwolves have lost their starting backcourt to injuries during these playoffs. They are struggling to figure out how to win without their starting backcourt Ant Edwards. Think about how you deal with adversity.

Date: 2026-04-17
AO: The Bullpen
Q: Peloton ,
PAX: Trolley, Peloton
FNGs: None
COUNT: 2
WARMUP: 5:1 Burpivators, stretching
THE THANG:
– mosey from home to foul pole and back
– jailbreak to first base, 10 merkins, jailbreak back
– mosey from home to foul pole and back
– jailbreak to second base, 20 lunges, jailbreak back
– mosey from home to foul pole and back
– jailbreak to third base, 30 squats, jailbreak back
– mosey from home to foul pole and back
– jailbreak to home plate, 40 LBCs, jailbreak back
Repeat for a full second round

COT: sharing what was on our hearts and minds.

Date: 2026-04-10
AO: The Bullpen
Q: Peloton ,
PAX: Trolley, Peloton
FNGs: None
COUNT: 2
WARMUP: SSH, Burpees, and Stretching
THE THANG:
– 11s at the hill
– Round 1
– 1 squats at bottom of hill
– mosey up
– 10 burpees at the top
– mosey down
– Repeat decreasing by one at the bottom and increasing one at the top each time. Total always equals 11. – Round 2
– 1 calf raise (this is wrong but I forget what it was) at bottom of hill – mosey up
– 10 merkins at the top
– Repeat decreasing by one at the bottom and increasing one at the top each time. Total always equals 11. MARY: Mosey back to pavilion
COT: Sharing what was on the heart and in the mind.