Author: willhlaw

Date: 2026-03-14
AO: Olympus
Q: Nano ,
PAX: Ashe, Doodles, Hightower, Rollingstone, NOAA, Nano, Roddick, Yard Sale, Norm FNGs: None
COUNT: 9
WARMUP: The usual
THE THANG: We started with some ultimate frisbee practice. Three lines first man ran for the catch and second man threw it for different distances. Added a defender after a little.

Round two was a quick out and back down the field, starting with a 88% 22yd run out, 7 yd back then 2 burpees. Rinse and repeat until the end. To get back the increments were the same and exercises included bear crawl/ crawl bear, lunges, crab walks, inch worms, and a jog.

Finished with Ultimate!
MARY: During ultimate
ANNOUNCEMENTS: road cleanup soon, AT hike, Murph
COT: YHC discussed his 7-year F3 manniversary! This group has meant a lot over the years.

Date: 2026-03-14
AO: The Sandlot
Q: Tariff ,
PAX: Menace, Lazlo, Rim Fire, Landscape, Kodak, Legacy, Tariff, citrus, Cager, The Tulip, Forceps, Booking, Hard Knox, Deliverance, Landscape FNGs: 1 Landscape
COUNT: 14
St. Pats Themed tour of the Hill, Splashpad, and Field

Warm-up (7m)
SSH
Imp-Walkers
Hillbillies
Willie Mayes Hayes
1 Burpee
Micheal Phelps
Cherry Pickers
Downward Dog
World’s Greatest Stretch
Cobra Kai

Round 1: Hills DORA (15m)
Timer running to the top of the hill on the trail connector
100 Merkins
150 Mountain Climbers (IC)
200 Clad Raises
Plank until everyone finishes

Small r – recover

Round 2: Splashpad St. Pats Circle (10m)
17x Dips
17x Step-ups (IC)
17x Durkins
Small r – recover
Repeat 3x

Round 3: St. Pats Coupon Circle (10m)
17x :coupon: Curls
17x :coupon: Squats
17x : coupon: Toe Taps (IC)
Small r – recover

MARY – 3m
LBCs 50x
Dirty Dogs 17x each leg

Announcements – Lenten Ruck tonight lead by @hardknox , Many upcoming thinkgs like the memorial-murph-wod, boneathon, convergence https://f3thecapital.slack.com/archives/C088BBTGUFL/p1773070004777609

CoT – Living Life like your Time is Limited
Being aware that your time is limited motivates you to make the most of the time you do have.

We often treat our regular day to day life like we have plenty of time and we wish the drudgery away.

I see this often in myself whether it’s delaying doing a project around the house or paying too much attention to my phone while my daughters would love my attention while they play.

So remember to ask yourself, if you know when you will die, what would you do differently today?

Date: 2026-03-14
AO: The Farm
Q: Trilogy ,
PAX: Trilogy, Short-Timer
FNGs: None
COUNT: 2
WARMUP:
WMH
THE THANG:
3+ miles around Sully Historic Park
MARY:
ANNOUNCEMENTS:
Short-Timer Q on Monday
COT:
Discussion of family

Date: 2026-03-10
AO: FreeState
Q: Deagle ,
PAX: Cannoli, Horshack, Bachelor, Winston, Deagle, F3 Scabby, Pigeon FNGs: None
COUNT: 8
WARMUP:
– SSH x 25 IC
– Imperial Walkers x 15 IC
– Monkey Humpers x10 IC
– Frankenstein x 15 IC
– Hairy Rockets x15 IC
– Merkins x 10 IC
– Mountain Climbers X10
– Plank Jacks X10
– Merkins X10 IC
– Michael Phelps x 10 IC
– Cherry Pickers x 15 IC
– Windmills x 15 IC

THE THANG:
– Circuit # 1 – pacer does 1 burpee, runs to the main entrance, 2 burpees, runs back, 1 burpee – Curls
– Coupon Squats
– Dips
– Burpee-cide
– Circuit # 2 –Bear-Crawls to the butterfly, 5 merkins, lunge – Bend-over Rows
– LBCs
– Step Ups
5 minutes stretching, led by Pigeon

MARY:
– Dying Cockroach x 20 IC
– American Hammer X20 IC
– X Factor
– Plank-O-Rama
– Reverse Crunches x20 IC + 10 flutters IC

ANNOUNCEMENTS:
Sign up for Q!

COT:

Date: 2026-03-13
AO: The Driveway
Q: Play-Doh ,
PAX: Flux, Play-Doh
FNGs: None
COUNT: 2
WARMUP:

◦ Ankle Circuit (Heel/Toe walks, Ankle circles).
◦ Hip Circuit (Prying Goblet Squat, Lateral/Half-Kneeling Rocks). ◦ Core/Scap Activation (Dead Bug, Scapular Push-ups).
◦ Frontal Plane Prep (Side-To-Side Hops + Eccentric Calf Raises).

THE THANG:

Block 1: Rotation + Lower
◦ TGU Progression (3 sets)
◦ Balkan Superset: Single-leg RDL + Bulgarian Split Squat

Block 2: Upper Push/Pull (8–9 Min):
◦ Superset: Bent-over Row + Half-kneeling Overhead Press
◦ Active Rest: Y-raises

Block 3: Hip Stability + Eccentrics (9–10 Min):
◦ Copenhagen Plank + Clamshell Plank Superset
◦ Windmill