Author: willhlaw

Date: 2026-09-07
AO: Hamilton
Q: Sloop ,
PAX: Hobbyhorse, Legacy, Sloop
FNGs: None
COUNT: 3
WARMUP: the usual
THE THANG: 5 rounds of 10 shoulder press, 10 curls, run 100 meters, 5 rounds of 10 coupon squats, 20 calf raises, run 10 meters, 5 minute ladder of blockees, and tricep dips. MARY: 3 rounds of front and side planks.
ANNOUNCEMENTS: 9/11 starclimb and ruck.
COT: health is wealth.

Date: 2026-09-09
AO: Ignite
Q: Kodak ,
PAX: Groundhog, Hobbyhorse, East Wing, Kodak
FNGs:
COUNT: 4
WARMUP: SSH, IW, HB, Arm Circles
THE THANG: 40mins of static stretches (45sec on / 10sec rest) MARY: nope
ANNOUNCEMENTS: sept11stairclimb on Friday, Burning Man (Old Rag Hike)
COT: Q recounted the importance of remembering to stretch it out from time to time and encouraged his fellow PAX to take time to focus on mobility.

Date: 2026-09-09
AO: The Aerie
Q: Lonestar ,
PAX: Trifecta, Lonestar
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below -20 merkins – 30 squats – 15 American hammer
-bear crawl to center of field and crab walk back, 20 big boy -8 point merkins (7 of them)
MARY:
ANNOUNCEMENTS:
COT:
Don’t be a grumbler like Hadley from Shawshank Redemption

Date: 2026-09-08
AO: The Admiral
Q: Katniss ,
PAX: Katniss, Launderer, Amish
FNGs: None
COUNT: 3
WARMUP: stretching and stuff
THE THANG: the Pax played four corners, working different areas of the body at each stop MARY:
ANNOUNCEMENTS: 9/11 stairclimb
COT: a prayer for the kids and teachers at our middle school site

Date: 2026-09-08
AO: The General
Q: 2 percent ,
PAX: Boardwalk, 2 percent, Trademark, Roulette, Summit, Hard Knox, Hops, citrus, @SaigonSam FNGs: None
COUNT: 9
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixote’s; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch, 30 second OYO Stretch.

THE THANG: 5 ROUNDS of the below exercises on the football field. In between each round we went to the Pull Bar.

ROUND 1 — 10-YARD LINE
– 10 Spider-Man merkins
– 10 squats
– 10 flutter kicks
– 10 mountain climbers
– 10 pull-ups each (conveyor belt) *
– *WHILE WAITING FOR THE BAR
– 10 dips
– 10 air squats

ROUND 2 — 20-YARD LINE
– 10 Spider-Man merkins
– 10 squats
– 10 flutter kicks
– 10 mountain climbers
– 10 pull-ups each (conveyor belt) *
– *WHILE WAITING FOR THE BAR
– 10 dips
– 10 air squats

ROUND 3 — 30-YARD LINE
– 10 Spider-Man merkins
– 10 squats
– 10 flutter kicks
– 10 mountain climbers
– 10 pull-ups each (conveyor belt) *
– *WHILE WAITING FOR THE BAR
– 10 dips
– 10 air squats

ROUND 4 — 40-YARD LINE
– 10 Spider-Man merkins
– 10 squats
– 10 flutter kicks
– 10 mountain climbers
– 10 pull-ups each
– *WHILE WAITING FOR THE BAR
– 10 Shoulder Taps (IC)
– 10 American Hammers (IC)

ROUND 5 — 50-YARD LINE
– 10 Spider-Man merkins
– 10 squats
– 10 flutter kicks
– 10 mountain climbers
– 10 pull-ups each (conveyor belt) *
– *WHILE WAITING FOR THE BAR
– 10 Shoulder Taps (IC)
– 10 American Hammers (IC)

MARY: 50 second Low Plank, 50 Nolan Ryan’s

ANNOUNCEMENTS: IPC Week 1 9/9 at thepatriot 0520 start time, 9/11 Stair Climb on Friday 0400, O/N and Columbia Marina Ruck

COT: YHC admitted that he struggled with the idea of turning 50. Sadly, as a serial procrastinator, it was the one thing he could not continue to defer. Last night the lightbulb finally went off while out to dinner with the family. A parade of octogenarians rolled (some of them literally) through the restaurant. Busted hips, canes, wheelchairs, oxygen tanks – a stark reminder of what is yet to come. But for now, a choice to live more in the moment, while the physical capacity is still here. Because let’s face it, the mental capacity was gone a long time ago :slightly_smiling_face: Thank you to everyone in F3 for helping YHC celebrate this milestone.