Author: willhlaw

Date: 2026-07-01
AO: Compound
Q: Monk ,
PAX: Monk, Skidoos, Corkscrew (F3 The Capital), Roddick, Hobbyhorse, Concierge, Hightower FNGs: None
COUNT: 7
WARMUP: down dog, worlds, greatest stretch, cobra, imperial walkers, hillbillies, windmills, mosey to Mosaic, up to the top floor of Target THE THANG:
11s with LBC’s and Merkins running up and down the ramp between the second and third floors.
Mosey back to the soccer field, where I made up a new exercise, “the 67“: lineup at midfield, do the prescribed exercise, bear crawl to the quarter line, do the other prescribed exercise, mosey back to midfield. Rinse and repeat performing one less repetition each time. The Q names, the two exercises, and each PAX guess to decide which exercise he does seven times and which exercise he does six times. Exactly! It makes no difference which exercise you choose, you get about the same workout. The two exercises were monkey humpers, and World War II sit ups. MARY: yes
ANNOUNCEMENTS: 911 stair climb. Looking for volunteers to take roles.
COT: consider the wide range of human experiences. Regardless of your conclusion about God, the book of psalms and the Bible speaks to all the different human experiences. One is Joy, as in “ring out with joy to God, our strength.“ The third F in F3 is to recognize a power greater than yourself. Just make sure that greater power brings true joy.
Another psalm says “sin speaks to the center in the depths of his heart.“ we all know fault, our own and others. So how do we reconcile Joy and sin? With mercy. Mercy says you’re worth something despite your fault, and others are too. So practice Mercy.

Date: 2026-07-01
AO: Horizon
Q: vplaxico ,
PAX: Bo, vplaxico, Disco, SPINAL TAP, Attache’, Kodiak
FNGs: None
COUNT: 6
WARMUP: SSH, Stretching, CP, the usual things
THE THANG: Mosey to three different hills, up and down twice at each one, performing any exercise at each. Return doing the same thing. MARY: Around the horn, everyone pick one
ANNOUNCEMENTS: Friday start time is 5:30, Bo’s V-Q!
COT: Thanks for coming out; no single one of us would have done all those hills without the support of the group.

Date: 2026-07-01
AO: Potomac Rising
Q: Baguette ,
PAX: The Situation, FIFA (F3 The Capital), Cookies, Baguette, Waco (Sumter), Take Out FNGs:
COUNT: 7

**”VAR Crimes: Tijuana Edition” — A 2026 World Cup Beatdown in Honor of Team Melli**

*Equipment: soccer balls, AO, your indignation*

—

**Disclaimer (always)**
I’m not a doctor. Modify as needed. You’re responsible for your own body. The border closes on time. Nobody cares about your recovery.

**Warm-o-Rama**
– SSH x20 IC — “checking the studs”
– Toe Touches x15 — tying boots tight
– Windmills x15 — arguing with the ref already
– Mosey to the far end of the AO — “this isn’t even our home stadium”

—

**The Thang — Stations of Indignity (rotate every 4 min, Q is ref/VAR throughout)**

**1. Tijuana Housing**
Bear crawl 20yds to a “camp” cone, do 10 merkins there. This is your base — except it isn’t. Q immediately blows whistle: “relocated,” and PAX must bear crawl back to start and re-establish camp. Repeat twice. No explanation given.

**2. The 24-Hour Border Window**
Partner up. One ball between two. PAX must complete 15 partner passes + 10 squats *before the Q’s countdown hits zero* (Q counts down fast and unevenly — 24, 23, 19, 18, 11…). The instant time expires, whistle blows: “match’s over, get back across” — PAX sprints back to the start line immediately, no cooldown, no rest, straight into the next station.

**3. Denied Visa**
Groups of 3. One PAX is randomly pulled by the Q — “denied entry” — and sent to do burpees alone on the sideline while the remaining 2 PAX have to complete the *full* group exercise set (20 merkins, 20 squats) short-handed, “double duty,” no reduction in reps.

**4. No Section for You**
One soccer ball, whole group. Set up a “stands” — cones marking seating. Do 8% fewer reps of everything *except* for one PAX each round, chosen by the Q, who gets zero rest reps while everyone else recovers — because there’s no section allocated for them. Rotate who’s excluded each round so everyone feels it once.

**5. Travel Fatigue Suicides**
Suicides across the field carrying/dribbling the soccer ball, cone to cone — but before the PAX starts, Q announces “connecting flight” and makes them run an extra out-and-back first, unweighted, no water, no break, straight into the suicide. This one’s just relentless. That’s the point.

—

**Mary — Extra Time, No Subs**
– LBCs x25 IC — “we should’ve had subs, didn’t matter”
– American Hammers x25 IC holding the soccer ball
– WW2s throwing ball to partner
– Penguins x25 IC
– Dead bugs x 25 IC

—

COT:
This one isn’t subtle on purpose. Team Melli got housed across a border they could only cross for 24 hours at a time, staff got denied visas and had to double up on jobs, their own fans got shut out of the stands, and their coach and captain said it out loud afterward — the exhaustion was real and it was engineered. None of that is imagined or normal tournament friction; it’s what happens when the rules get applied selectively. We showed up to this beatdown on our own terms, with full access, full rest, and a fair whistle — worth naming that out loud before we go about our day.

Date: 2026-07-01
AO: Ignite
Q: East Wing ,
PAX: Legacy, Goldfish, Kodak, Rim Fire, Enron, Ripcord, East Wing FNGs:
COUNT: 7
WARMUP:
SSH, IW, HB, LBAC, MP, MNC, WMH, RVE, DD + runner/triangle, CK
_____

THE THANG:
Laps around the block (4 medians) with your block.

Between corners, alternate —

1. Rifle carry
2. Farmers carry

At corners —

LAP 1
1. 7 thruster
2. 7 thruster + 4 blockee
3. 7 thruster + 4 blockee + 17 coupon squat
4. 7 thruster + 4 blockee + 17 coupon squat + 76 merkin (break 76 into 3 sets)

LAP 2
1. 7 burpee
2. 7 burpee + 4 thruster
3. 7 burpee + 4 thruster + 17 merkin
4. 7 burpee + 4 thruster + 17 merkin + 76 coupon squat (break 76 into 3 sets)

Grand finale, 2 sets —
Calf raise x17
Calf raise hold x76
_____

MARY:
Bird dog x20
Dirty dog x20 per side
Corpse pose 1 min
_____

ANNOUNCEMENTS:
9/11 stair climb coming up. Gherkin needs a co-Q.

Reboot of Mother Rucking AO. Meets at Northside Social in Falls Church on Sundays at 630am.

Thursday night owl AO cancelled this week due to heat.

I feel like I’m missing something — what did I forget?
_____

COT:
Continued focus on the overall plan and big picture is important but can also lead to anxiety and feeling overwhelmed. Sometimes it’s important to refocus on the task at hand and what’s right in front of you. One step at a time, one foot in front of the other.

Date: 2026-07-01
AO: The Farm
Q: Bonefish ,
PAX: Short-Timer, Bonefish, Firehead, Trilogy
FNGs: None
COUNT: 4
WARMUP: mosey round the park, dynamic warmup routine
THE THANG: Bonefish’s Big Birthday Bonanza Bash!
4 corners of 10x in cadence:
Merkins
Squats
WWII Sit-ups
Crab Walk Toe Touch
+6 burpees after every round to get to 46

MARY: N/A
ANNOUNCEMENTS: 0700 start on Friday for the holiday
COT: happy to be here, grateful for the discipline and brotherhood of F3 – makes me feel at home even when I am not.