Author: willhlaw

Date: 2026-03-18
AO: Horizon
Q: Purple Rain ,
PAX: Purple Rain
FNGs: None
COUNT: 1
WARMUP:
1. Willie Mays Hays
2. Cherry pickers
3. Imperial walkers
4. Hill billy
5. Little bitty arm
6. Side straddle hop
7. Downward dog
8. Upward dog
9. World’s greatest stretch
10. Childs pose

THE THANG:
Ran streets and did these exercises
1. Merkens (arms)
2. Bobby hurleys (quads)
3. Squats (quads)
4. Dips (arms)

MARY:
Walked and took picture by myself, so sad

ANNOUNCEMENTS:
I hate working out by myself

COT:
It’s better to work out with horizon-ao

Date: 2026-03-17
AO: FreeState
Q: Horshack ,
PAX: Mumford, Mark Michael, Hotsauce, Cannoli, Dungeon Master, Pigeon, Andrew Churchill, Horshack, BMX, Greenback FNGs: None
COUNT: 10
F3 St. Patrick’s Day Beatdown
The Luck of the Kotter
Total Time: 45 Minutes
Teams: 3
Enforcer: Mumford
Theme: Teams compete for points. Green violations punished. Kotter chaos encouraged.

0:00 – 8:00
Team Assignments during slide straddle hops
Team 1: The Lowly Leprechauns
Team 2: The Shamrock Shit Shovelers
Team 3: The Guinness Goon Squad

• SSH x 25
• Imperial Walkers x 20
• Hillbillies x 20
• Squats x 20
• Merkins x 15
– Mountain Climbers x 10

Explain Failure to wear green results in:
Team penalty: Your team also loses 25 points for each person without green, Green violations may be enforced randomly during the workout. Randomly Interspersed “Green Check” punishment administered by Mumford Possible punishments:
• 15 squats of shame
• 10 merkins of regret
• Bear crawl around midcourt

0:08 – 0:13
Mini-Game #1
:basketball: Leprechaun Free Throw Contest
Equipment
• 3 basketballs
• 3 hoops
How it works
Each team rotates shooters. Mumford heckles shooters. And Keeps score Scoring
Make = 20 points
Miss = 5 monkey humpers
Run for 5 minutes.

13:00 – 20:00
Mini-Game #2
:bricks: Cinder Block Strongman Relay
Equipment
• 2 cinder blocks per team
• broken blocks marking turn line
How it works
First man:
• Farmer carry blocks length of Basketball Court
• 5 overhead presses
• run back with blocks
Next man goes.
Scoring
10 points per completed carry.
Run for 7 minutes.
Penalty:
If blocks dropped → team does 10 squats.

20:00 – 28:00
Mini-Game #3
:shamrock: Irish Brick Toss
Equipment
– broken blocks
How it works
Standing behind line, toss block underhand only.
Rest of team performs plank hold while throws occur.
Mumford determines if the brick went into the circle
Scoring
Most inside the circle
• 1st = 100 points
• 2nd = 75 points
• 3rd = 50 points

28:00 – 36:00
Mini-Game #4
:basketball: Kill the Q

How it works Shooter must:
• run to center
• perform 3 cinder block presses
• return and shoot
Scoring Made shot = 50 points
Team chooses exercise for the Q:
• 10 merkins
• 15 squats
Missed shot = Team performs:
• 10 squats
• 10 flutter kicks
Final 2 minutes, Made shots = 100 points

36:00 – 43:00
Mary (Core Competition)
Circle up.
Exercises
• LBC x 25
• Flutter kicks x 25
• American hammers x 20
• Freddie Mercuries x 20

Plank of Destiny
Each team sends their best Irish FERGUS – Strong Man
Last man planking wins.
Points . . .Pigeon wins!!!
• 1st = 200
• 2nd = 100
• 3rd = 50
Mumford walks around talking trash.

Mumford: Tally Points
“Did anyone bring an FNG?”
Award 1,000 points if applicable.
Final Punishment
Two losing teams perform:
Irish Goodbye
• 20 squats
• 15 merkins
• 20 LBCs

43:00 – 45:00
Announcements: Thirsty F3rd Thursday

COT
******
F3 Credo – Leave no man behind and leave no man where you found him. Bullseye from Omaha – was a shut in due to his weight. F3 transformed his life. Kotters and FNGs make this F3 thing so worth it!

Date: 2026-03-17
AO: The General
Q: Lazlo ,
PAX: Gherkin, Traveler, Slum Lord, Hops, Goldfish, Lazlo, SAAS, Hard Knox, Mall Cop FNGs: 1 Mall Cop
COUNT: 9
There is another legend about St. Patrick. That he was shy and didn’t really like all the attention. Also the Q forgot that today was St. Patrick’s Day. So we ignored that entirely. The ol lad wouldda been proud I tell ya.

Also, a warm (and also cold and windy) welcome to DR PAX Slum Lord from Ft Collins, CO, and thanks for bringing FNG Mall Cop.

WARMUP: SSH, imperial walkers, hillbillies, michael phelps, cherry pickers, willie mays hayes, tempo squats, tempo merkins, down dog, cobra kai.

THE THANG:
Part 1 – Da Bears: a bear crawl + leg burn ladders
Bear crawl 100 yards, do 100 BWS, mosey to start
Bear crawl 75 yards, do 75 monkey humpers, mosey to start
Bear crawl 50 yards, do 50 lunges, mosey to start
Bear crawl 25 yards, do 25 jump squats, mosey to start
Bear crawl 10 yards, do 10 bonnie blairs, mosey to start

Part 2: Burpee Live Auction
PAX bid on the highest number of burpees that could be done before the PAX completed a challenge. The burpee’ers were a little ambitious today. But also, Traveler is fast.

Round 1: crab walk 25 yds and back (crabs won)
Round 2: broad jump 20 yds and back (jumpers won)
Round 3: Bernie 50 yds and back (Bernie won)
Round 4: sprint 100 yds and back (sprinters won)
Round 5: duck walk 20 yds and back (ducks won)
Fellowship lap to cool down

MARY: Captain Thor, bird dogs, supermans, dirty dogs, flutter kicks

ANNOUNCEMENTS: May/June bonanza

COT: Rehashed a Bear Bryant quote. “The first time you quit it’s hard. The second time gets a little easier. The third time you hardly have to work at it.” Talked about not just working at hard challenges but habits, good and bad. Try to stay off the slippery slope. It’s slippery.

Date: 2026-03-17
AO: Atlantis
Q: Forceps ,
PAX: Infinity, Hammerhead, Palmetto, Hammer, Smokee, Teenager, Bougie, Forceps FNGs: None
COUNT: 8
WARMUP: x2
7 in cadence Top of the Mornings
7 King Kellys (Willy Maze Hays)
14 Leaping Leprechauns (SSH)
14 Irish Jig Hillbillies
14 Imperial Stout Walkers
14 Potato Pickers

THE THANG: mosey with ShamRock Shuffles along the bridge

2 sets of 14 + 1 set of 7 in cadence

Curls for the Lassies
Dublin Tricep extensions
Liftin the Pot of Gold Rock Squats
Paddy Power Ground Pounders
Lord of the Dance toe taps
Donkey Cart Drivers
Wonder Kee-Ukh-varts (bras)
Paps Taps (Nipplers)
Jameson Keg Press
Blarney Stone Kissers (Skull Crushers)
Rainbow hip thrusters

MARY: 2 sets in cadence
7 Guiness Pint Burpees
14 Dropkick Murphy’s Plank Jacks
14 Green Mountain Climbers
14 Kiss me I’m Irish LBCs
14 Low Slow Galway Bay Flutters

ANNOUNCEMENTS:
COT: Irish culture inspires us with its resilience, warm hospitality, encouraging a life filled with joy, friendship, and wit. It teaches us to cherish community, embrace deep, soulful joy, and find “the luck of the Irish”—actually the product of humor and persistence—to overcome any obstacle.
• Resilience and Humor: The Irish experience reminds us that even when facing hardships, a sense of humor and absurdity can keep you going.
• Heartfelt Connection: Irish culture places high value on friendship, family, and community, celebrating the “good ships” that are friendships.
• Embrace the Journey: An Irish proverb reminds us to not simply plan, but to “get on with it” and live life fully, rather than just overthinking. • Find Joy: Seek aoibhneas croí (joy of the heart) to strengthen your soul.
• Warmth and Wit: Embrace the tradition of warmth, story-sharing, and blessings, ensuring that “the road rises up to meet you”.
May you always have a story to tell, a song in your heart, and the strength of the Irish spirit behind you.

Date: 2026-03-17
AO: Delphi
Q: Pop Fly ,
PAX: Peanuts, Rocket, Obadiah, Nano, Monte Karlo, Atlas, Norm, Pop Fly, NOAA FNGs:
COUNT: 9
WARMUP: The workout started off strong. Then the leprechauns complained that their favorite stretch had been misplaced and asked the Q to go find it. The Q obliged and the leprechauns rejoiced.

THE THANG: Irish Tabata: 50 seconds work / 15 seconds rest
S – Squats
H – High knees
A – Abs (pax choice)
M – Merkins
R – Rows
O – Overhead Press
C – Calf Raises
K – King Krab Kicks
S – Stationary Squat Hold

MARY: Box cutters, big boys, flutter kicks, side hip ups, Glees

ANNOUNCEMENTS: Stuff with no details. March Madness brackets

COT: We get no credit for all the extra miles that take us nowhere.

Do not toil in vain. Have a purpose and a goal