Author: willhlaw

Date: 2026-05-19
AO: Delphi
Q: Atlas ,
PAX: Hoolihan, Ashe, NOAA, Norm, Atlas, Peanuts, Toolbox, Pop Fly, Nano FNGs: None
COUNT: 9
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

WARMUPS
SSH, Michael Phelps, Willy may say, High Knees, Copperhead Squat, World Greatest Stretcht

THE THANG
Round #1
10 reps of each exercise; Run to the end and back
Carolina dry docks
Jump squats
BBSU
Alternating lower and high plank

Round #2
Three stations of ten yards each
Broad jump between stations
Bear crawl from end to start.

Perfect burpee (10)
Squats- lunges (10)
American hammer (10)

MARY: The Pickle pounder
PRAYERS & ANNOUNCEMENT:
Murph challenge on 05/25 at GMU. Volunteers needed for coffee, donuts, water, Gatorade

Convergence in June

Potential running AO on Sunday morning. If interested, reach out to Nano

COT: How do you manage conflicting requests from kids and your wife? I find myself overwhelmed at times. While I don’t want to disappoint. I have to make a trade-off between optimizing time and resources and pleasing everyone. What has worked for me? Active listening, communication, show that you care, share that everyone in the house deserves attention. Don’t be selfish.

Date: 2026-05-19
AO: Atlantis
Q: Hammer ,
PAX: Hammer, Hubble, Bougie, Dairy Free, Hammerhead
FNGs:
COUNT: 5

WARMUP: 12 of everything in cadence
Ssh, IW, good mornings, wmh, DQs, quick mosey

THE THANG:
6 stations, 48 sec on/12 off.

Bentover row (60# sandbag)
Plank jacks
Goblet squats (30# plate)
Burpee Squat thrusters (40# sandbag)
One legged standups (switch at halfway)
American Hammers (10# sandbag)

2 rounds of stations, chill jog, 2 more rounds.

48 pushups. (Broken with rests)

MARY: 48 ic flutter kicks, 48 lbc, 24 Freddy mercs

ANNOUNCEMENTS: Murph, HIM society happy hour, Boneathon, convergence.

COT: focus on the things that bring you closer to your goals or give actual joy. Cut the time eaters.

Date: 2026-05-19
AO: The General
Q: Gherkin ,
PAX: Flux, Gherkin, Jag, Hardship, Landscape, Roulette
FNGs: None
COUNT: 6
WARMUP
SSH, IWs, Hillbillies, Michael Phelps, Cherry twists, Willie Mays Hays, down dog, worlds greatest stretch THE THANG –
10 Minute EMOM
– Odd Minutes: 25 squats & AMRAP Merkins
– Even Minutes: 25 squats & AMRAP WWII
F3 SPEED Cornhole
Rules:
– Break into teams. Traditional scoring – 3 points through the hole, 1 point on the board, learners are 0. – Q starts a timer for 4 minutes.
– One PAX is the thrower and throws 4 bags (1 bag at a time tends to produce a better result).
– As the throwing PAX scores points, his team performs 1 rep of the designated exercise. i.e. if he scores 4 points, the rest of the pax do 4 reps.
– After throwing the 4th bag, he retrieves his bags and hands them to another team member.
– The next PAX cannot throw until all team members (except the PAX who scored the points) have completed the # of reps required.
– The process is repeated with the PAX taking turns throwing until a team has scored 25 or more.
– If a team reaches 25 before the timer ends, the round is over. All teams perform 1 rep for each point less than 25 scored by the last place team. If no team finishes before the timer ends, all the teams lose and perform 1 rep for each point less than 25 scored by the last place team + 3 reps as a penalty for no team finishing in 4 minutes. Exercises:
Round 1: Blockees
Round 2: Thrusters
Round 3: Burpees

MARY
J Los, Flutter kicks, LBCs
ANNOUNCEMENTS
– Pop-up AO with post beerateria this summer Thursday nights in Arlington. Check the #the_night_owl channel. – The Murph Challenge Memorial Day Monday at George Mason
– Boneathon Saturday May 31st – sign up so Bone can make you a t-shirt – Convergence is the first Saturday of June (6th) – 0700 at Roosevelt Island. COT

– Good friends support you, but the best friends stretch you. They’ll call you out when you’re slacking, not to tear you down, but because they believe you’re capable of more. They’re the ones who clap the loudest when you win. They’ll push you to apply for the job you don’t think you’re qualified for. They’ll remind you of who you are when you forget.
– Fitness is part of F3 but the fellowship and faith are more important. Being here for each other is what it’s really all about.

Date: 2026-05-18
AO: Downrange
Q: Monk ,
PAX: Monk, Fish & Chips
FNGs: None
COUNT: 2
Backblast! Seaside tour – meet at post office.
DATE: 2026-05-18
AO: Seaside
Q: Fish N Chips,
PAX: Fish N Chips F3 Monk (F3 The Capital)
FNGs: None
COUNT: 2WARMUP:weed pickers, copper head squats, imperial walkers
THE THANG: in the neighborhood 11’s merkins and big boys. Mosey through the back of the hood with squats at intersections. Some blocks with walking lunges, karaokes, Bernie sanders. Back to square with some LBCs MARY:short plank calf stretch.
ANNOUNCEMENTS:
COT: asked for wisdom for aging parents and leading kids.

Date: 2026-05-08
AO: The Patriot
Q: Jag ,
PAX: Rim Fire, Heisenberg (The Cliff – San Antonio), Jones, Hops, Hobbyhorse, Big Short, Jag, Walker, Tax Guy, Prestige, SAAS, Trademark, Shake ‘n’ Bake FNGs: None
COUNT: 13
WARMUP: 5-1 Motivators; 4-1 Motivators; LBAC; Air Press; Michael Phelps; IWs; WMH; RVE; Down Dog; Greatest; Kai
THE THANG: Sets of 54 to mark the end of the Q’s 54th trip around the sun, including (in no particular order): Merkins; Squats; Coupon Squats; Freddie Mercuries; Overhead Presses; Sumo Squats. Also included: Burpees; Blockies, Crossover Merkins; Suitcase Carries; Walking Lunges; Dirty Dogs; Mule Kicks. MARY: LBCs; Flutters; Penguin Crunches; Nolan Ryans
ANNOUNCEMENTS: Boneathon, Murph and Convergence
COT: No words of wisdom or inspiration, just gratitude. F3 has played a role in a significant portion of my life — and I am better for it. This is a testament to all of those who posted previously, today and in the future. Thank you.