Author: willhlaw

Date: 2026-03-27
AO: Terrapin Station
Q: 2 percent ,
PAX: 2 percent, Landscape, Ripcord, Sloop, East Wing, Robo, Tariff, Goldfish, Enron FNGs: None
COUNT: 9
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: 10-1 Motivators, Dirty Hookups, 3 rounds of alternating max effort pull ups, 10 dips, 10 OH press, then a cornucopia of 10 reps of the following exercises: Chest Press
Alternating Side Lunges
Hip Dips
Vertical Leg Raises on the Block
Slow Squats
Slow Merkins
Ball Squeezers (you had to be there)
Alternating Lateral Side Leg Raises
WWII’s w/ ball between the legs (IC)

MARY: Nolan Ryan’s

ANNOUNCEMENTS: see announcements

COT: “If you ain’t growin’, you’re dyin'”- Major Payne

We need to continue spreading the word about F3 and bringing in a strong pipeline of FNG’s. Don’t hesitate to tell your story. Why are you out here? What keeps you coming back? Who else within your circle of friends/colleagues/relatives/total strangers might benefit from something like this? You will get rejected. Don’t get discouraged. When you’re told “No”. It usually means “Not right now”. Revisit. Drip on them. Focus on the community aspect of F3 and less on time of day. Market it as “Adult Recess”, just at an obscene hour of the day. Bribe them with coffeteria.

It might take 6 months to a year before you can show someone the light. A light that only the PAX can see collectively in the gloom.

Date: 2026-03-30
AO: The Farm
Q: Infinity ,
PAX: Short-Timer, Trilogy, Infinity
FNGs: None
COUNT: 3
WarmUp: SSH, Beet Pickets, WMHs, Don Quixotes, Grady Corns, and Mosey.

The Thang: Kalsu!
Background: The “Kalsu” Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July 21, 1970 in the A Shau Valley, Vietnam. On lists of the hardest CrossFit workouts, “Kalsu,” is a frequent contender. Here is the workout, pretty simple, really:

100 coupon thrusters, 5 burpees EMOM, starting with 5 burpees.

Mary: Superman Holds, Sweat Angels, Flutter Kicks, Rocky Sit-Ups (Big Boi w/Punch at Top), American Hammers, Penguin Crunches, and Dying Cockroaches.

Observations: Kalsu is a challenging workout. YHC admits that he didn’t feel like doing this hard of a workout this morning; however, the determination of the PAX to stick with it kept us going to achieve a great burn.

COT:
Anytime you hear or see something encouraging you to take offense from someone’s words or actions, it is not inspired by God. It is not to say that the person encouraging you to take offense is bad in and of themselves, although they might be, but that what they are telling you in that moment is not conducive to your spiritual and psychological well-being. I have encountered people to take offense at the slightest provocation. They alienate themselves and end up friendless. They may be in the right, but they are not happy nor mentally well. I like the quote by Confucius: “He who takes offense when none is intended is a fool.”

Date: 2026-03-30
AO: Hamilton
Q: Hobbyhorse ,
PAX: Ice Tea, Legacy, Hobbyhorse, Sloop
FNGs: None
COUNT: 4
WARMUP: stretches
THE THANG: jog and stop for exercises partially focused on some back and core recovery MARY: yoga stretches and flutters.
ANNOUNCEMENTS: zoom seminar on leadership on April 16. Save the date.
COT: my favorite thing about f3 is the camaraderie. Keep giving and you get back more than you give.

Date: 2026-03-30
AO: The Patriot
Q: Booking ,
PAX: Wedding Singer, Short Rib, Booking, CableGuy, My Space, Bone, Strange Brew, SAAS, DoorDash, Prestige, Gherkin, Horton, Smokey, citrus, Mullins FNGs: None
COUNT: 15
WARMUP: SSH, IW, HB, WM, CP, MP, WMH, DD, WGS, KK
THE THANG: Coupons on the goal line with all reps being 25 count

OH Press— murder bunny to 25 Curls— back pedal to goal line hand release merkins mosey to 25

Murder bunny to 50— squats—- back pedal to goal line— big bois mosey to 50

Murder bunny to 25 — low rows— back pedal to goal line —- flutter kicks mosey to 25

Murder bunny to goal line —- Atlas shrugs—- back pedal to goal line —- shoulder taps mosey to goal line

Coupon calf raises—- rifle carry to 25– swings— back pedal to goal line —- WW 1 — mosey to 25

Rifle carry to 50— toe taps— back pedal to goal line— merkins— mosey to 50

Rifle carry to 25– leg lifts— back pedal to goal line — penguin crunches— mosey to 25

Rifle carry to goal line — around the worlds—back pedal to goal line —- SSH—- mosey to goal line

Sprint to opposite goal line

lunge walk to 25—
Plank jacks—- lunge walk to 50–
Copper head squats— lunge walk to 25–
Mountain climbers —lunge walk to goal line

10 blockies

MARY: LBC, Freddy Mercuries, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: Bone-a-thon sign up live- check chanel, new AO- the Agency- starts Thursday just across McLean boarder
COT: We just made a deposit into our bank of physical well- being, now go make an equally important deposit into you bank of mental well- being starting with the perspective that the glass is half-full vs half-empty. Safe travels to those going in spring break and good luck at the airports!

Date: 2026-03-29
AO: Social Distance
Q: 2 percent ,
PAX: Booking, Big Short, Popeyes, Wedding Singer, Bone, Leo, 2 percent FNGs: None
COUNT: 7
WARMUP: keys on the left rear tire
THE THANG: 6+miles, Team 1: ?# Merkins, Team 2: 0 Merkins
MARY: She slept in
ANNOUNCEMENTS: Bone-a-thon 5/30
COT: HawkTuahCoin – was just another pump ‘n dump scheme. Stay vigilant.