Author: willhlaw

Date: 2026-05-13
AO: The Bullpen
Q: Peanuts ,
PAX: Peloton, Peanuts
FNGs: None
COUNT: 2
WARMUP: SSH; WMH; MP; DD; WGS
THE THANG:
Sets of10:
Curls
Squats
OHP
Step ups
Dips
Cactus Squats
Incline Merkins
Run one lap around baseball field
Rinse and Repeat x2 but add 10 reps and add a lap each time MARY: FKs and AHs
ANNOUNCEMENTS: Murph; boneathon; convergence; HIM society
COT: F3 is great for building leaders but also maintaining some independence and freedom at the local level. The balance is hard for organizations but both are important for long term survivability and growth.

Date: 2026-05-15
AO: Terrapin Station
Q: Booking ,
PAX: CableGuy, Robo, 2 percent, Groundhog, Bone, Flipper, Booking, Horshack, Ripcord, East Wing, Kodak, Ice Tea, Breach, Enron FNGs: None
COUNT: 14
WARMUP: The usual routine SSH—-all the way to— Kobra Kai
THE THANG:
10 blockies
20 low rows
30 curls
40 squats
50 calf raises
Lap around the field

Dora round 1
100 OH press
150 curls
200 squats
Partner run field up hill and back

Dora round 2
100 Alta’s shrugs
100 swings
150 chest press
Partner runs to base of hill and back

MARY: LBC, Flutters, penguin crunches, toy soldiers, dirty dogs, donkey kicks, calf raises
ANNOUNCEMENTS: trifecta of events coming up, HIM society event and beat down at Terrapin
COT: Learn the art of tactfully saying no to your boss by doing it in a way that offers a better solution in the process. Q recently did that and his alternative offered a training opportunity for another colleague and a contingency plan for the firm at the same time while alleviating the Q of an unwanted trip… winning outcome for all!

Date: 2026-05-15
AO: The Patriot
Q: Gherkin ,
PAX: Hobbyhorse, Smokey, Deliverance, Gherkin, Prestige, Jones, Shake ‘n’ Bake, Big Short, Short Rib, Lazlo, DoorDash, Rim Fire, Tax Guy,, Waterboy FNGs: 1 Waterboy
COUNT: 14
WARMUP
SSH, IWs, Hillbillies, Michael Phelps, Cherry twists, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG –
10 Minute EMOM
– Odd Minutes: 25 squats & AMRAP Merkins
– Even Minutes: 25 squats & AMRAP WWII
F3 SPEED Cornhole
Rules:
– Break into teams. Traditional scoring – 3 points through the hole, 1 point on the board, learners are 0. – Q starts a timer for 4 minutes.
– One PAX per team is the thrower and throws 4 bags (1 bag at a time tends to produce a better result).
– As the throwing PAX scores points, his team performs 1 rep of the designated exercise. i.e. if he scores 4 points, the rest of the pax do 4 reps.
– After throwing the 4th bag, he retrieves his bags and hands them to another team member.
– The process is repeated with the PAX taking turns throwing until a team has scored 25 or more.
– The first team to reach 25 before the timer ends is the winner of that round and the round is over. The winning team does not need to perform any exercises. All losing teams perform 1 rep for each point less than 25 they scored plus 5 penalty reps for losing. ie, if a losing team scores 18, they perform 12 reps (5 penalty reps plus 7 reps for being 7 points below the target score). If no team finishes before the timer ends, all the teams lose and perform the above required number of reps. Exercises:
Round 1: Blockees
Round 2: Thrusters
Round 3: Burpees
Round 4: Imperial Blockers

MARY
No time

ANNOUNCEMENTS
– Pop-up AO with post beerateria this summer Thursday nights in Arlington. Check the #the_night_owl channel. – The Murph Challenge Memorial Day Monday at George Mason
– Boneathon Saturday May 31st – sign up so Bone can make you a t-shirt – Convergence is the first Saturday of June (6th) – 0700 at Roosevelt Island. COT
– YHC’s 55th birthday is this month.
– As I’ve grown older, I’ve learned that not all friendships are equal. The best people to surround yourself with are people who celebrate your progress, challenge your thinking, and push you to be your best self—even when it’s uncomfortable.
– Good friends support you, but the best friends stretch you. They’ll call you out when you’re slacking, not to tear you down, but because they believe you’re capable of more. They’re the ones who clap the loudest when you win. They’ll push you to apply for the job you don’t think you’re qualified for. They’ll remind you of who you are when you forget.

Date: 2026-05-15
AO: Atlantis
Q: Hubble ,
PAX: Mom’s Spaghetti, Teenager, Hubble, Hammerhead, Hammer, OSHA, Dairy Free FNGs: 1 Dairy Free
COUNT: 7
WARMUP: Side Straddle Hop, Imperial Walkers, Willy mays hays, root vegetable extractors, little baby arm circles THE THANG:
Mosey to the quarry (rock pile) and select a “big” rock.
~0.75 mi circuit carrying our rocks for:
John Cusack Walking Lunges
Bus Drivers
Skull Crushers
Wonderbras
Reverse Walking Lunge
“Airplanes” (JC with core twist)
Interleave “rest” – walk with rock
Modify As Needed

MARY:
Weighted American Hammers
Weighted Hollow Body Hold
Return rocks
Bernie / Mosey to AO
Side plank leg lifts

ANNOUNCEMENTS:
Murph
Boneathon
Convergence

—> See main channel <—

COT:
Work together to carry our burdens. You can probably go farther than you think you can.

Shoutout to downranger OSHA and FNG Joe “Dairy Free” from Wisconsin. Welcome to F3 and atlantis!

Date: 2026-05-08
AO: The Bullpen
Q: Peloton ,
PAX: Peloton, Trolley
FNGs: None
COUNT: 2
WARMUP:
– 5:1 Motivators
– WMH
– 5:1 Motivators
– Don Quixotes
– 5:1 Motivators

THE THANG:
ROUND 1
– Bear Trap (left leg) to first – 10 Curls
– Coupon Crab (fwd) to second – 20 Curls
– Coupon Crab (bkwd) to third – 30 Curls
– Bear Trap (right leg) to home – 40 Curls
– Mosey around ballfield
ROUND 2
– Rifle Carry to first – 10 OHP
– Farmer Carry (right) to second – 20 OHP
– Farmer Carry (left) to third – 30 OHP
– Rifle Carry to home – 40 OHP
– Mosey around ballfield
ROUND 3
– Coupon Swaddle to first – 10 Skull Crushers
– Bus Driver to second – 20 Skull Crushers
– Bus Driver to third – 30 Skull Crushers
– Coupon Swaddle to home – 40 Skull Crushers
– Mosey around ballfield

MARY:
– Major Payne’s
– American Hammers

ANNOUNCEMENTS: F3 Board HIM Society Event – Meet our founders, and all of the Nation Nant’ans in one night in Falls Church. RSVP here: https://forms.gle/8cr7F6nRbXS6Whvu9

COT: Discussed kids, family, and more.