Author: willhlaw

Date: 2026-05-09
AO: Downrange
Q: Hobbyhorse ,
PAX: Hobbyhorse, 9 total including 3 fngs
FNGs: None
COUNT: 9
WARMUP: stretches
THE THANG: the Q took us to WL; having code helped! Mix of burpees, squat pushup lunges mt climber and sit up MARY: no
ANNOUNCEMENTS:
COT: prayers and intentions led by Father David.

Date: 2026-05-09
AO: The Sandlot
Q: Hobbyhorse ,
PAX: Pepco, The Tulip, 2 percent, Rim Fire, Trademark, Hobbyhorse, Baywatch, Sloth, Tariff, Cager, Hard Knox FNGs: None
COUNT: 11
WARMUP: stretched
THE THANG: pull ups alternating with skip jumps. To solar system for 102030 of box, step, dip; incline, decline, dip. To hill for hills + v up, merkin, plank. Back to field for calisthenics. Back to pull up merkin squat rotation *2 and sprints.
Trademark and Rim Fire sandlot-adjacent doing their running thing. :left-facing_fist: MARY: dead bug, dragon kicks dog, donkey, hammer, flutter
ANNOUNCEMENTS: Thursday night workout. Parking solutions will be provided! Murph convergence bone COT: showing up for each other

Date: 2026-05-08
AO: Rec League
Q: 120 ,
PAX: 120, Promoter, rabaum, Baguette
FNGs: None
COUNT: 4
The Warm-up: Circle of Pain (CoP)
Gather the PAX for a quick warm-up to get the blood flowing. – Side-Straddle Hops (Jumping Jacks) – 20 reps in cadence.
– Imperial Walkers – 15 reps in cadence (elbow to opposite knee). – Merkins (Push-ups) – 10 reps.
– Little Baby Arm Circles – 10 forward, 10 backward. [https://f3jax.com/wp-content/uploads/2017/08/Build-Your-Own-F3-Workout-1-1.pdf, https://www.anywherefitness.ie/blog/bench-workout-challenge, https://www.youtube.com/watch?v=NY-y1EQ-9d0, https://codex.f3nation.com/exicon, https://www.military.com/military-fitness/marine-corps-fitness/workout-week-pull-rope-climb-o-course-workout]
The Thang: The Playground Beatdown
This segment is divided into “Pearls” (stations). Perform each exercise for 45 seconds, then mosey together to the next piece of equipment. [https://f3saltlake.com/backblasts/pull-yourself-up/, https://f3houston.com/q101/, https://f3jax.com/wp-content/uploads/2017/08/Build-Your-Own-F3-Workout-1-1.pdf, https://mensfitness.co.uk/workouts/target-all-areas-3-part-bodyweight-workout/]
Station [https://www.youtube.com/shorts/5A9hPu_V8Vg, https://gym-mikolo.com/blogs/home-gym/the-ultimate-guide-to-pull-up-bar-workouts?srsltid=AfmBOop6Tb2e9zG4ao16gV9w75QjAfGlphuHx3SHLt5OT6ANJtQsInKF, https://runsheisbeautiful.com/health/fitness/4-park-bench-strength-moves-to-work-your-bod-today/, https://energeticjuniors.com/park-bench-full-body-workout/, https://pjcc.org/six-super-strengthening-exercises-for-the-functional-fitness-park/, https://centr.com/blog/show/f7f6aa53-ca67-49ae-97f0-b3ecd6eb250f/complete-guide-to-adjustable-bench-exercises-for-total-body-strength, https://www.wholelifechallenge.com/how-to-get-a-killer-workout-when-you-only-have-a-park-bench/, https://f3churham.com/the-complete-f3-workout/, https://f3saltlake.com/backblasts/pull-yourself-up/, https://www.f3princeton.com/2020/12/09/kettlebell/, https://codex.f3nation.com/exicon] Exercise
F3 Modification / “Lingo”
Pull-up Bar
Pull-ups or Dead Hangs
“Chin to Bar” or “Grip & Rip.” Use a partner for a boost if needed. Park Bench
Dips or Bulgarian Split Squats
“Bench Dips” (tricep focus) or one foot back on the bench seat. Y-Straps (TRX)
Inverted Rows or Atomic Push-ups
Lean back for rows; keep core tight to avoid “sagging the six.” Leg Press
Slow Eccentric Leg Press
If using outdoor equipment, focus on a 3-second lowering phase. Steps
Step-ups or Box Jumps
Alternate legs; “High-Knee Step-ups” for extra cardio.
Incline Bench
WWII Sit-ups or Russian Twists
Performed on an incline to “embrace the suck” for the core.
Central Pole
Kettlebell Pole Slings
Loop the KB handle around the pole (if safe) or do “Halos” around the pole.
6 Minutes of Mary (Abs & Cooldown)
Finish strong with core work before closing. [https://f3peakcity.com/new-to-f3/] – Flutter Kicks – 20 reps in cadence (keep legs at “six inches”). – American Hammers – 15 reps (oblique twists with optional kettlebell).
– Freddie Mercurys – 15 reps (bicycle crunches in cadence). [https://f3raleigh.com/training-for-the-f3-heavy-heavy-and-other-extreme-endurance-events-from-someone-who-has-been-there-and-done-that, https://www.f3princeton.com/2020/12/09/kettlebell/, https://f3saltlake.com/backblasts/pull-yourself-up/] Circle of Trust (CoT)

Thoughts for FIFA and family…just do that thing you need to do…take care of the moms this weekend.

Date: 2026-05-08
AO: Terrapin Station
Q: Goldfish ,
PAX: Robo, 2 percent, Goldfish, Landscape, Strange Brew, Groundhog, Flipper, Sloop, Ripcord, East Wing, Kodak, Ice Tea, Breach, Lazlo, Tariff, Enron FNGs: None
COUNT: 16
WARMUP: the usual
THE THANG:
Partner up, one partner does 20 merkins as timer while other does as many pullups as they can (x5)

Thunder Dome Dora:
100 coupon swings & rifle carry around circle
200 coupon squats & farmer carry around circle
300 coupon curls & lunge walk around circle
400 LBCs & bear crawl around circle

MARY: see LBCs
ANNOUNCEMENTS:
-upcoming trifecta: boneathon, memorial-murph-wod, and convergence.
-check out the_night_owl for pop-up Thursday AO around Arlington/Falls church, starting next week!

COT:
YHQ talked about starting a new job, first in 17 years, figuring out how to learn and relearn skills again. Recently listened to a podcast that had 5 tips for getting your attention back and building your ‘cognitive fitness’ – reading every day, don’t put off writing, thinking walks, keep your phone plugged in when you are at home, and learn a hard skill.
Here is the podcast from Cal Newport if anybody wants to check it out: https://podcasts.apple.com/us/podcast/how-do-i-build-cognitive-fitness-monday-advice/id1515786216?i=1000763807481

Date: 2026-05-08
AO: Sparta
Q: NOAA ,
PAX: Pop Fly, Dunder, Obadiah, Drano, Doodles, Nano, Hoolihan, NOAA, OnlyFans, Monte Karlo FNGs: None
COUNT: 10
WARMUP:
SSH
Arm Circles
Don Quixote
WMH
Down Dog/WGS
Cobra Kia

THE THANG:
11’s – 25 yrd run between exercises

Round 1
Cactus Squats
4-count Flutter Kicks

Fellowship Lab

Round 2
WWIII w/ OH Press
Hand Release Merkins

MARY:
everyone led exercise or stretch

ANNOUNCEMENTS:
Murph
Convergence
Mothers Day

COT: Talked about volunteering for son’s field trip to Financial Park and passing along experiences to help the next generation.