Author: willhlaw

Date: 2026-06-15
AO: The Farm
Q: Firehead ,
PAX: Firehead, Infinity
FNGs: None
COUNT: 2
WARMUP:
Michael Phelps – Cadence
Don Quixotes – Cadence
Beet pickers – cadence
Mosey around the fields – OYO

THE THANG:

2 Rounds (with some adaptations)
Sprint – whole field
40 Air squats- count
30 shoulder taps – cadence

High knees – half field
20 Tricep dip – count
20 Derkins – count
20 Plank Jacks – Cadence

Walking Lunge – Half field
50 SSH – cadence
25 merkins – count
20 mountain climbers – cadence

MARY:
Penguin crunches, Rosalitas, X factors, American Hammers, side crunches, plank.

ANNOUNCEMENTS:
Hike on Saturday

COT:
With lots of things going on this weekend and month. Be sure to focus on priorities and take advantage of time with those you love.

Date: 2026-06-16
AO: Watkin Warriors
Q: Cookies ,
PAX: Baguette, Horshack, Cookies, Sabre (F3 Mt Airy, MD), FIFA (F3 The Capital), Buckle FNGs: 1 Buckle
COUNT: 6
WARMUP:
20 x SSH,
10 x arm circles (fwd/back),
15 x Michael Phelps’s
10 x Imperial Walkers,
10 x scalp squeezes
THE THANG:
Part 1 — Pull Circuit (x3): Group A on pull-ups, Group B on bent over rows; switched stations, then a lap together = one set.

Part 2 — EMOM (2 rounds): one minute each at your own pace, rotate on the minute — Supermans, Merkins, Squats, Bent-over Flies.

Part 3 — Indian Run (4 laps): trail man dropped 5 burpees, then overtook the pack to the front. Rinse and repeat.

MARY:
Each man picked an exercise and led it around the circle.

ANNOUNCEMENTS: Watkin’ Warriors officially launched, weekly on Tuesday’s. Ruck and float and where to vote.

COT: Count-o-rama, Name-o-rama, named our FNG, announcements (Welcome Buckle!)

Date: 2026-06-16
AO: The General
Q: Papi ,
PAX: DoorDash, Robo, Hops, Papi, Flux, Traveler, Hobbyhorse, Goldfish, Gherkin, Hard Knox, Prestige, Tariff FNGs: None
COUNT: 12
WARMUP:
Fellowship Lap
Imperial Walkers
Hillbillies
LB Arm Circles – F
Bigger
LB Arm Circles – B
Bigger
M Phelps
Root Vegetable Extractor
World’s Greatest Stretch
Cobra Kai

THE THANG:
Era 1 – Primordial Soup – Discovering Movement
LBCs
Bear crawl to 25
Merkins
Bear crawl to 50
LBCs
Bear Crawl to 25
Merkins
Bear Crawl to end
LBCs

Era 2: Ducks and Crabs – “We have limbs now!”
Crab walk to 25
Crab toe touches
Duck walk to 50
Air Squats
Crab walk to 25
Crab toe touches
Duck walk to End

Sea is conquered–>Go to land

Era 3: Early Land Creatures – Lots of legs, not very fast
Inchworm to 25
No Surrenders – on my downs
Bear Crawl to 50
No Surrenders- In Cadence
Inchworm to 25 – No surrenders
YHC feeling generous (guilty?) – Walk to end

Era 4- the Ape Evolution
Gorilla walk to 25
Burpees (Apes discovering they can stand – we’re now human”
Jog it out to end line

Era 5 – F3 Homo Sapiens, we can finally stand, so might as well run Run 0-50, 10 merkins, jog back
Run 0-100, 20 merkins, jog back
Run 0-100 – 0

MARY:
Return to our primordial soup days, just to remember:
LBCs
Flutter Kicks

ANNOUNCEMENTS:
Night Owl Thursday at 6:30
Open Qs available this summer, encouragement to sign up even if haven’t done before

COT:
YHC has realized that his current “era” as a father has made maintaining his friendships difficult – friends with kids don’t have time, friends without kids can’t relate –> Grateful for the community and support from F3, including the encouragement to Q. YHC is working on evolving for this current era

Date: 2026-06-16
AO: Atlantis
Q: 9-Lives ,
PAX: J-Lo, Hammer, Hammerhead, Hound Dog, Mom’s Spaghetti, Palmetto, Dairy Free, 9-Lives, Link (F3 Houston), Triple H, Wrecking Crew, 12th man FNGs: None
COUNT: 12
WARMUP:
– LBAC
– LBAC in reverse
– Katie Ladeckys
– Haymakers
– Learning to Phelps
– Grass Grabbers
– Goofballs
–
THE THANG: Ladder
BBSU on one end V-ups
Bear crawls between and modify Lt. Dans.
Part 2 – circle up and plank waterfall
2 shoulder taps all the way around then 4 shoulder taps, then 2 plank jacks, then 4 plank jacks. Finally all 12 men led 10 reps of an ab exercise. Cool down back stretch. MARY: :point_up:
ANNOUNCEMENTS: GTE in September in Blue Ridge
COT: Q asked every 3rd man to kick us off. Q closed in prayer.

Date: 2026-06-16
AO: Delphi
Q: Pop Fly ,
PAX: Doodles, Toolbox, Peanuts, Flea, Crop Duster, Part-Time, Atlas, Pop Fly, Norm, Dunder, NOAA, Nano, Obadiah FNGs:
COUNT: 13
WARMUP: Yes
THE THANG: 4 Corners
1 minute EMOM timer for 32 minutes
Each corner had 4 rounds + mode of transportation
MARY: No
ANNOUNCEMENTS: Not really
COT: Bring joy to others