Author: willhlaw

Date: 2026-05-15
AO: Horizon
Q: 3 mile , Attache’
PAX: 3 mile, Attache’, Disco, Poe, citrus, Bellhop, sticks, Kombucha FNGs: None
COUNT: 8
WARMUP: [REDACTED]
THE THANG: [REDACTED]
MARY: [REDACTED]
ANNOUNCEMENTS: [REDACTED]
COT: [REDACTED]

Date: 2026-05-18
AO: Terrapin Station
Q: Ice Tea ,
PAX: Ice Tea, citrus, Enron, Groundhog, V8
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Hillbillies, IBACs, Michael Phelps, Moroccan Night Club Dancers, Turnip Twists, WMH, Windmills, DD, runner stretch, World’s Greatest Stretch, Cobra Kai

THE THANG:
Loredo Hero WOD
Air squats x24
Pushups x24
Lunge walk x24
Run 400 m
Rinse & repeat x6
🏁

MARY: Itty Bitty Crunches, Flutter Kicks, Dirty Dogs, Donkey Kicks, Penguin Crunches

ANNOUNCEMENTS: Next up is The Murph. If you post here regularly, you know it’s a week from today at Geo. Mason University at 7am. Then Bone-a-thon and a ruck alternative to the race. We have F3 Nation Leadership posting here at Terrapin Sta. that Friday, so let’s have a great turnout. Opportunity to learn more about the HIMS Society that same weekend. Come for the refreshments, stay to learn more about how you can help make a difference. You decide.

COT: Speaking of decisions, just decide! Analysis paralysis is the enemy. Do not procrastinate making a choice.

Date: 2026-05-18
AO: Acropolis
Q: Doodles ,
PAX: Doodles, Atlas, Hightower
FNGs: None
COUNT: 3
WARMUP: ssh, arm circles, Matt foley, cherry twists, down dog, WGS, child pose, sciatica stretch THE THANG:
1 mile run around the lake.
12 sets of
5 pull-ups
10 merkins
15 air squats
1/2 mile run around circle
MARY:
After the 5th, 3rd set – pickle pointers , box cutters
ANNOUNCEMENTS:
Murph next Monday, May 21 HIM Society event, June 6 convergence COT:
Ponder this quote at start of Lonesome Dove:
“All America lies at the end of the wilderness road, and our past is not a dead past, but still lives in us. Our forefathers had civilization inside themselves, the wild outside. We live in the civilization they created, but within us the wilderness still lingers. What they dreamed, we live, and what they lived, we dream. – T. K. Whipple, Study Out the Land.”
It’s both physical and metaphor. All need purpose and with that is the desire for adventure. What is your purpose/adventure?

Date: 2026-05-18
AO: Hamilton
Q: Gherkin ,
PAX: Hobbyhorse, Gherkin, Traveler, Rebar, 2 percent, Legacy, Chancellor – downrange Madison, Wi, Sloop FNGs: None
COUNT: 8
WARMUP
SSH, IWs, Hillbillies, Michael Phelps, Cherry twists, Willie Mays Hays, down dog, worlds greatest stretch THE THANG –
Murph Prep
– 3 stations – pull ups, merkins, squats
– 15 seconds per station, 5 second rest between stations
– 15 rounds
F3 SPEED Cornhole
Rules:
– Break into teams.
– The throw line is 10 yards from the exercise line and the boards are 7 yards from the throw line.
– All PAX begin performing the first exercise of Set A while one PAX from each team bear crawls from exercise line to the throw line, throws 4 bags, notes his score, picks up all 4 of his bags, drops them at the throw line and runs back to his team.
– As each team’s thrower returns to throwing, that team moves on to the next exercise in the set and the second pax repeats the process.
– The process is repeated until a team has scored 21 or more. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0).
– When one team reaches 21, determine how many points the team with the lowest score has (let’s say it’s 12) and all teams do burpees equal to the difference between that score and 21 (21-12 =9 in this example). – Rotate through exercise sets.

Exercises:
Set A – American Hammers, Mucho Leggos, WWII
Set B – Freddy Mercurys, Bobby Hurleys, LBC
Set C – WWII, Squats, American Hammer

MARY
J Los, Flutter kicks, LBCs

ANNOUNCEMENTS
– Pop-up AO with post beerateria this summer on 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
– YHC’s 55th birthday is this month.
– As I’ve grown older, I’ve learned that not all friendships are equal. The best people to surround yourself with are people who celebrate your progress, challenge your thinking, and push you to be your best self—even when it’s uncomfortable.
– 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.
– I want to surround myself with people who inspire me—people who make me want to level up, not just fit in. That’s why I love F3 – leave no man behind and leave no man where you found him. You guys inspire me. Iron sharpens iron.

Date: 2026-05-18
AO: The Patriot
Q: Big Short ,
PAX: Strange Brew, Rim Fire, Shake ‘n’ Bake, Booking, Smokey, DoorDash, Big Short, Hardship, Walker, Tax Guy, Fiddler, Wedding Singer, Prestige, Trademark, CableGuy, Roulette, Malpractice FNGs: None
COUNT: 17
WARMUP: The normal routine
THE THANG: PAX lined up on the goal line for 3 rounds in pyramid style, with
– 10 reps of an exercise at the goal line and each time PAX returned to the goal line.
– Move successively to the 10, 20, 30, 20 and 10 yard lines, going back to the goal line each time.
– At each of the designated yard lines, perform 10, 20, 30, etc. reps of an exercise.

Round 1
– Goal line exercise = mercans
– Movements = murder bunnies, reverse murder bunnies and bear crawls – Pyramid exercise = curls

Round 2:
– Goal line exercise = shoulder press
– Movements = mosey and crab walk
– Pyramid exercise = cablespace

Round 3:
– Goal line exercise = coupon squat
– Movements = mosey and lunge walk
– Pyramid exercise = American Hammer
– We ran out of time halfway through

MARY: Dirty dog, donkey kick, Wedding Singer painful side plank hip thing, penguin crunch

ANNOUNCEMENTS: see the announcements channel for info on everything that’s coming up

COT: Hydrate!!!!