Author: willhlaw

Date: 2026-06-10
AO: The Farm
Q: Gus ,
PAX: Bonefish, Short-Timer, Gus, Trilogy, Firehead, waze (f3 hampton roads) FNGs:
COUNT: 6
We ran. We warmed up.

ABC 123
Bear crawls and good mornings
Lunge walks and merkins
Lateral lunge walks and squats

We did some knee and ankle mobility exercises.

We ran some more.

HAPPY HUNDO TO ENDEX

We did 10 penalty burpees because nobody brought the Shovel Flag. It started raining.

Date: 2026-06-10
AO: Compound
Q: Corkscrew (F3 The Capital) ,
PAX: Skidoos, Sunny, Hightower, Poe, Corkscrew (F3 The Capital), Chaser, Peanut FNGs: None
COUNT: 7
WARMUP:

– SSH
– Michael Phelps
– Arm Circles (forward + back)
– Imperial Walkers
– Hillbillies
– Willy Mays Hayes
– Inchworms
– World’s greatest stretch progression
– Downward dog
– Cobra Kai
– Ricky Bobby fellowship lap

THE THANG:

– Start at end of field – move in 10 yd increments
– Odd yardage (10, 30, etc.) – weighted
– Even yardage (20, 40, etc.) – body weight
– Round W-1
– Curls * 10 (d-downs)
– Weighted alt. lunges * 10 (c-in cadence)
– Thrusters * 10 d
– Chest press * 10 (u-ups)
– Murder bunnies
– Round B-1
– Apolo Ohnos * 10 c
– Inclined Merkins * 10 d
– Side plank (left) * 20 sec
– Side plank (right) * 20 sec
– Farmer’s carry (left)
– Round W-2
– Tricep curls * 10 d
– Coupon swings * 10 u
– Coupon squats * 10 d
– Round the world * 10 c (switch direction after 10)
– Farmer’s carry (right)
– Round B-2
– Dips * 10 d (on benches)
– Air squats * 10
– Burpees * 10 d
– Scissor kicks * 10 c
– Rifle carry
– Repeat to end
Countdowns in between

MARY:

– LBCs
– WW1s
– Butterfly stretch hold
– Fellowship walk lap

ANNOUNCEMENTS:

– Party at Rambler’s on Saturday evening (TBD start time) for Baywatch send-off
– Sunday morning walk (7 am start) for [insert reason here] – see Announcements channel

COT:

– Father’s Day coming up, wanted to talk about some of my favorite life lessons I’ve had with my dad
– Want to make a penny, or want to make a dollar? – you get what you earn, so work hard
– 85% rule: 85% of people are good people, 10% you catch on a bad day, 5% are jerks – do your best to be part of the 85%
– I can’t fix stupid – everyone makes mistakes, and most things are fixable, but do your best to think things through even a skinch before trying to hit a pitching wedge under an overhanging tree limb

Date: 2026-06-10
AO: The Patriot
Q: Shake ‘n’ Bake ,
PAX: Legacy, Wedding Singer, Hops, Strange Brew, Shake ‘n’ Bake, Summit, Lucius, Piano Man, Big Short, Smokey, DoorDash, CableGuy, Ice Tea, @craigslist FNGs: None
COUNT: 14
WARMUP: The Norm
THE THANG:
Main Event Part I: The Graduation Coupon Ladder

A partner-swapping yardage climb. While Partner A executes the travel, Partner B performs the AMRAP exercise.

– 0 to 20 Yard Line & Back:
– Travel: Bear Crawl
– Goal Line AMRAP: Curls

– 0 to 30 Yard Line & Back:
– Travel: Rifle Carry
– Goal Line AMRAP: Overhead Presses

– 0 to 50 Yard Line & Back:
– Travel: Farmer Carry (one hand, switch at the 50)
– Goal Line AMRAP: Block Squats

– 0 to 75 Yard Line & Back:
– Travel: Sprint (Leave the coupon at the goal line)
– Goal Line AMRAP: Chest Press

We did two rounds

Main Event Part II: The “Four Corners” Block-Out

Use one full half of the football field (Goal line, 50-yard line, and the sidelines). Every Pax takes their own block to one of the four corners (depending on size of group, or move as a convoy together).

Move clockwise around the perimeter of the field segment. Travel between corners is a generic coupon carry (Rifle, Shoulder, or Farmers). At each corner, perform the designated exercise:

– Corner 1 (Goal Line & Right Sideline): 15 Block Thrusters
– Corner 2 (50-Yard Line & Right Sideline): 15 Blockies
– Corner 3 (50-Yard Line & Left Sideline): 20 Kettlebell-style swings
– Corner 4 (Goal Line & Left Sideline): 20 Say Anythings (Hold block straight overhead) marching in place for 40 steps.

We did two rounds

MARY: LBC, Penguin Crunch, Flutters, American Hammer

ANNOUNCEMENTS: Thursday night workout and beer. Check the channel.

COT: Q More often – a goal for myself. Also, congratulations to all the grads and parents of grads.

Date: 2026-06-09
AO: Atlantis
Q: Hammerhead ,
PAX: Hammerhead, Deflator, Palmetto, Teenager, Mom’s Spaghetti, @Dudewipe FNGs: None
COUNT: 6
WARMUP:
THE THANG:

Before “High Rocks”
10 Weighted Lunges (ea Leg)
5 Burpee Broad Jumps
8 Four-count Merkins
4 Four-Count Carolina Drydocks
6 Jump Squats
3 Eight-count Bodybuilders (aka Man-makers)

The Real Thang
FIGHT GONE “TAD”:
(We used 20# coupons in the form of 4” hollow core blocks called Blockettes …or just Pick your favorite rock) [X] Rounds of the following:
25 seconds OYO each (w/5 sec rest between) of these Five Exercises: 1. Thrusters (replaces WallBalls)
2. Sumo Deadlift High Pull
3. PAX Option here: Weighted Step-Ups -or- Box Jumps (sans coupon/rock) 4. Push Press
5. SEAL Jacks (replaces Rower)
RINSE AND REPEAT:
For Six rounds

MARY: Plank routine followed by low slow Flutters
ANNOUNCEMENTS: @Driveway KB Saturday workout coming up
COT: Tis summertime to prioritize. Or, to put the “Big Rocks First.” https://youtu.be/cPgMeKfQFq8?si=qv7KkTYup2sUKJ8K

Date: 2026-06-07
AO: Delphi
Q: Nano ,
PAX: Yard Sale, Ashe, Nano, Obadiah, Roddick
FNGs: None
COUNT: 5
WARMUP: Nope
THE THANG: Ran 5k / Talked about how we’ll approach the Q-Source and then went through Foundation 1: Disruption. MARY:
ANNOUNCEMENTS: We’ll be back again next week!

No need to run, Q-source only is fine.
COT: