Author: willhlaw

Date: 2026-05-06
AO: The Patriot
Q: Peanuts ,
PAX: Big Short, Lucius, Booking, SAAS, Peanuts, Jones, Hops, Strange Brew, Walker, Piano Man, Shank, Shake ‘n’ Bake, Lazlo, Wedding Singer, citrus, CableGuy, Malpractice FNGs: None
COUNT: 17
WARMUP: in fine peanuts fashion I allowed others to lead
THE THANG: Begin each round by checking in with 5 burpees, 6 thrusters, mosey out and back.

Celebrated history with:

54 squats for 1954 Roger Bannister sub 5 min mile

31 chest presses for 1931 birth of F3 hero Willie Mays

7 blockies and 14 burpees for Babe Ruth’s first home run

37 curls for 1937 Hindenburg disaster

202 calf raises for the 2002 founding of SpaceX

57 OHPs for 1957 final airing of I Love Lucy
MARY: did a few rounds
ANNOUNCEMENTS: the trifecta. Yours truly will Q the Murph on 25 May at 0700 at GMU. Come out Mondays at 0530 for some Murph prep.
COT: Thanks for the opportunity to Q. It’s pretty easy and hard to screw up. Encourage HIMs to get outside their comfort zone.

Date: 2026-05-07
AO: The Agency
Q: Rim Fire ,
PAX: SAAS, Trademark, Lazlo, Rim Fire, Fosbery, Heisenberg (The Cliff – San Antonio), Hemmingway, Denver FNGs: 2 Hemmingway, Denver
COUNT: 8
WARMUP: SSH, IW, HB, MP, LBAC, R, CP, WMH, DD, WGS, CC
THE THANG: Start mosey around the school with various exercises including a lap of high knees, stretch of butt kickers, and lunge walk.

Mosey to the baseball field for a round of bear crawl baseball. Divided into two teams; one team did a bear crawl relay around the infield while the other ran, touched the right field foul pole, ran the warning track, touched the left field pole, ran home. Bear crawlers won both rounds.

Moseyed to the rock and worked our rock hard abs with flutter kicks in cadence.

Moseyed back to the field. Did first to the number group exercises: 25 coupon squats at the goal line; rifle carry to 50; 25 coupon hand switch merkins; farmer carry to the pullup bar; rotated around so all PAX could max pullups while everyone else did low rows; farmer carry back to the 50; 30 single count lunges; rifle carry back to the goal line. MARY: American Hammers; Dirty Dogs IC.
ANNOUNCEMENTS: Pop-up evening AO (check the the_night_owl channel); Murph/Boneathon/Convergence trifecta.
COT: Find your aspen grove. YHC has been reading From Strength to Strength by Arthur Brooks and considering how to maintain an edge. One point Brooks made was building a community. We might appear like an aspen tree, standing by ourselves and supported by our own roots, but aspens actually join their roots together, sharing resources for the good of everyone near them. Build community with others so you can carry them when they need it, and they can carry you when you need it.

Date: 2026-05-07
AO: Ruck Dynasty
Q: Fish Fry ,
PAX: Attache’, Maguire, Pepco, Fish Fry
FNGs: None
COUNT: 4
WARMUP: milling around
THE THANG: A tour of three tough hills in Arlington while pondering why Mother’s Day is more celebrated than Fathers Day, the possible benefit of bringing back the 3 martini lunch, and various other topics. MARY: none
ANNOUNCEMENTS: don’t forget Mother’s Day, or let your kids forget Mother’s Day.
COT: If your kid’s do something for your wife for Mother’s Day, are you still expected do something as well. We seem wisdom from the greats.

Date: 2026-05-07
AO: FreeState
Q: Gherkin ,
PAX: Pigeon, Horshack, F3 Scabby, Bachelor, Cannoli, Gherkin 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 WWIIs
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). – Rotate through exercise sets.
Exercises:
Set A – Merkins, Mucho Leggos, Plank Jacks, Burpees
Set B – No Cheat Merkins, Bobby Hurleys, Mountain Climbers, Burpees Set C – Wide Arm Merkins, Squats, Toy Soldiers, Burpees
Set D – Shoulder Taps, Alternating Lunges, Freddy Mercuries, Burpees
MARY
J Los, Flutter kicks, LBCs
ANNOUNCEMENTS
– Pop-up AO with post beerateria this summer on Thursday nights in Arlington. First one is May 14. Check the #the_night_owl channel. – HIM society event Thursday May 28
– 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: 2026-05-06
AO: The Farm
Q: Short-Timer ,
PAX: Firehead, Squatter, Short-Timer
FNGs: None
COUNT: 3
WARMUP: SSH, BP, DQ, AC
THE THANG: Pyramid, adding exercise each round, half-field movement in beween: 5 dips, 10 murkons, 15 squats, 20 lunges, 25 imperial walkers, 30 gradycorns, 35 tclaps. Sadly no time for 40 carolinadrydocks. MARY: rosalitas, ahammers, floater kicks, lbcs.
ANNOUNCEMENTS: need q saturday
COT: notice good things around, rainbow over the looming buildings