Author: willhlaw

Date: 2026-06-05
AO: The Aerie
Q: Lonestar ,
PAX: Lonestar, Stewie, Trifecta, Rifleman
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Michael Phelps
Picking cherries
Frankenstein
High knees

THE THANG:
Mosey to wall
3x – 30 sec wall stand and 10 jump squats
Mosey back
Frisbee Match with burpees
Travel w/ coupon (alt suitcase and curls)
Uno Planks
Hold plank entire time. Pull Uno card on turn and do # of merkins on card. Wild card do 10 MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-06-05
AO: Terrapin Station
Q: Groundhog ,
PAX: Landscape, Groundhog, Ripcord, Summit, Goldfish, Shake ‘n’ Bake, Kodak, 2 percent, Breach, Gherkin, Flipper, Robo, Ice Tea FNGs: None
COUNT: 12
WARMUP: The normal stuff
THE THANG:
1. Willis Reed – 1970 – Knicks vs. Lakers – Game 7
Torn muscle in right thigh in G6. No one knew if he could play.
Right before tipoff, Willis Reed emerges from the tunnel – MSG goes crazy. First 2 possessions, swished 2 jumpers – 4 points. Walt Frazier with 36/19/7 Lunge walk
2 blockees
Lunge walk back; 36 Merkins
Lunge walk
2 blockees
Lunge walk back
19 Bobby Hurleys / 7 burpees
LAP
2. 1994 – Knicks vs. Rockets – Game 7
Knicks lost at MSG. Known for John Starks bad 2-18 shooting night. LAP
“Beat John Starks”
Hold Plank while each of us takes a foul shot
We take 18 foul shots
If we don’t beat Starks, we do 18 burpees, otherwise, difference between 18 and our makes. We shot 5-18 and did 13 burpees.
LAP
3. 1999 – Knicks make finals as an 8th seed to face Spurs and lose in 5. “8th seed”
Split into 4 groups
Rotate between stations 2x
Rifle Carry Between
LAP

MARY: Freddie M, Flutter kick, Dirty Dog, Donkey Kick
ANNOUNCEMENTS: Covergence Tomorrow!
COT: Favorite Pat Riley quote: “Excellence is the gradual result of always striving to do better.” Nobody gets fit in one workout.
Nobody becomes a better husband, father, or leader overnight. Excellence is repetition.

Date: 2026-06-05
AO: Atlantis
Q: Mom’s Spaghetti ,
PAX: Hubble, Palmetto, G Money (Emeritus), Mom’s Spaghetti, Hammer, Teenager FNGs: None
COUNT: 6
WARMUP: SSH x 10, Don Quixote x 10, IW x 10, HW x 10, Toy Soldiers x 10, Arm circles x 10 THE THANG:

Batting Practice (hitting off a tee)- 10 merkins (single), 20 squats (double), 30 MC (triple), 40 LBCs (HR), 5 burpees (foul ball), 10 burpees (swing and miss)

Infield Work
First base- 20 curls for the girls, second base- 20 lunges, third base- 20 Carolina Dry Docks, home plate- 10 burpees; bear crawl to each base

Run the Stadium
Up the steps, 10 merkins, down the steps, 10 squats

MARY:

Plank while singing take me out to the ballgame

ANNOUNCEMENTS: Convergence tomorrow at Teddy Roosevelt Island

COT: One word of encouragement is powerful. Make it a point to encourage someone today.

Date: 2026-06-04
AO: The Night Owl
Q: Gherkin ,
PAX: Gherkin, SAAS, Napalm (Brandon Frazee), Hobbyhorse, V8, Uppercut , Craig’s List FNGs: 1 Craig’s List
COUNT: 7
WARM UP
SSH, Imperial Walkers, Hillbilly, Willie Mays Hays, Cherry twist, worlds greatest stretch, THE THANG

The Q was overly optimistic about his ability to Q two AOs in one day, so he took his time with the warm up and explaining the exercises. But once he finally got going, the PAX enjoyed a few different types of burpees.

1. Start off with the Army’s WWII burpee fitness evaluation. – All PAX do AMRAP basic burpees for 20 seconds
– 8 is poor, 10 is fair, 13 is excellent

2. Deconstructed Burpees for 10 minutes. Break each minute up into three 20 second blocks. – Block 1 – perform 5 squats
– Block 2 – perform 5 thrusts
– Block 3 – perform 5 merkins

3 – 11s with Burpees & WWIIs

MARY
Flutter Kicks, J-Los, LBCs

ANNOUNCEMENTS
– Convergence this Saturday – 0700 at Roosevelt Island
COT
– Happy 129th Birthday to Royal Huddleson Burpee Sr., born June 4, 1897 (octuple respect).
– Born and raised in Little Neck NY, on the edge of Queens, he served in the Navy in World War I and then began a career as a director at the NYC YMCA.
– In his role as Director of the Y, Burpee recognized the need for a quick and accurate way to assess the fitness levels of new members. Solving that problem became the focus of his doctoral thesis at Columbia.
– He created the “burpee” exercise as part of his PhD thesis as a quick and simple fitness test which was to be used as a measure of agility and coordination. The original burpee was a four-count burpee – no merkin and no jump at the end. In the fitness test, the burpee was performed four times, with heart rate measurements taken before and after the four successive burpees, measuring the efficiency of the heart at pumping blood and how quickly the heart rate returned to normal.
– The exercise was popularized when the Army made it one of the ways used to assess the fitness level of recruits when the US entered World War II. The Army tested how many times it could be performed by a soldier in 20 seconds – 8 burpees was poor, 10 was fair, 13 or more in 20 seconds was excellent.
– In his published thesis, Burpee created roughly 300 measures of fitness. He also pioneered the notion of fitness that could be catered to a person’s skill and ability, which paved the way for the discipline of personal training. He wrote, “Since interest is sustained not by repeated failure at unsuitable tasks, but by reasonable success following conscientious effort, it is obvious that physical education programs should be adapted to individual ability.” Or in F3 parlance, “Modify as necessary.”

Date: 2026-06-04
AO: The Highlands
Q: Katniss ,
PAX: Traveler, Katniss, Hard Knox
FNGs: None
COUNT: 3
WARMUP: stretching and stuff
THE THANG: the pax journeyed to the bball court where we ran suicides, then played the f3 version of free throw challenge, around the world, and horse. The more misses, the more exercises.
MARY: flutter kicks, dead bugs, too many American hammers, gas pumpers, black widows ANNOUNCEMENTS: convergence on Saturday
COT: a prayer for summertime