Author: willhlaw

Date: 2026-06-02
AO: The General
Q: Hobbyhorse ,
PAX: Hobbyhorse, citrus, Robo, Boardwalk, Gherkin, Lazlo, Fairweather, Hard Knox, Roulette, Landscape, Tariff, Traveler, Prestige FNGs: None
COUNT: 13
WARMUP: stretches
THE THANG: Lap followed by 11s of merkins and squats (55 each if counting quotas). Followed by 4 corners of no surrender v up am hammer flutter followed by box jump step up defiance up combo followed by Hamilton MARY: ww2 side plank dog donkey
ANNOUNCEMENTS: check out the_night_owl on Thu or beer after at beer garden
COT: I got hooked on f3 bc you all met me where I was when I started l; and no one made me feel bad about my fitness condition. I’m glad that our region follows that principle. Thank you for helping me along my fitness journey.

Date: 2026-06-01
AO: The Farm
Q: Infinity ,
PAX: Gus, Short-Timer, Infinity, Squatter, Firehead
FNGs: None
COUNT: 5
WarmUp: SSHs, Don Quixote, Beet Pickers, WMHs, Imperial Walkers, LBAC with leg raised, and Michael Phelps. The Thang:
Round 1:
10 Merkins,
15 Squats,
20 T-Claps, IC and
Sprint
Round 2:
10 Clapping Merkins,
15 Copperhead Squats,
20 V-Ups, and
Sprint
Round 3:
10 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
Sprint
Round 4:
20 Stagger pushups (10 each arm),
15 Bonnie Blairs
20 American Hammers, and
Sprint
Round 5:
10 Peter Parker pushups (IC),
15 Spider-Man squats,
30-sec Balls to Wall Hold, and
Sprint
Round 6:
10 Fist Bump Merkins
15 Squat-Lunges,
20 LBCs IC, and
Sprint
Round 7:
10 Hand-release-release pushups
15 Single-Leg Glute Bridges (right leg)
15 Single-Leg Glute Bridges (left leg)
10 Donkey leg raises (right leg)
10 Donkey leg raises (left leg)
45-sec Bird Dog (left arm)
45-sec Bird Dog (right arm)
5-10-5 Jack Webb’s before time expired
– Merkins
– Shoulder Press, IC
Mary: Rosilitas, Side Crunches, Box Cutters, Burpees.
CoT: Modern culture minimizes our awareness of death; however, death is the one thing we know we all must so. Focusing on death actually helps us live a better, more focused life.

Date: 2026-06-01
AO: Hamilton
Q: Goldfish ,
PAX: Hobbyhorse, Goldfish, Papi, Sloop, Jag
FNGs: None
COUNT: 5
WARMUP: the usual

THE THANG:
-40-4 lbcs, 30-3 squats, 20-2 merkins, 10-1 burpees, mosey to midfield and back between each set -3 hamiltons to close out

MARY: see lbcs

ANNOUNCEMENTS: convergence this weekend, the_night_owl Thursday led by gherkin

COT: keep doing hard things, like memorial-murph-wod and coming out at 5:30 on a Monday morning.

Date: 2026-06-01
AO: Terrapin Station
Q: Summit ,
PAX: CableGuy, 2 percent, Ripcord, Tariff, Enron, Ice Tea, Summit FNGs: None
COUNT: 7
WARMUP: All IC: SSH, IW, CP, MP, DD, CK, Stretch

THE THANG: The Billy Madison-End of School Edition
12 grades, 12 sets per exercise, pyramid style, run parking lot between sets. 1st grade: American Hammers with Coupons
2nd grade: Coupon Dips
3rd grade: Coupon press
4th grade: Coupon Curls
5th grade: Bent over rows
6th grade: Coupon Squats
7th grade: Merkins
8th grade: Mountain Climbers
9th grade: Coupon up and overs
10th grade: Coupon Thrusters
11th grade: Blockees
12th grade: LBCs

All PAX graduated with honors!
MARY: Nope
ANNOUNCEMENTS: Convergence this Saturday at 07.00 at Theodore Roosevelt Island

COT:
F3 is important to YHC. YHC is approaching year 6 after being EH’d by some guys in Jersey who then starfished and started a region in New Providence.

YHC moved from Jersey to Arlington almost exactly two years ago and found a home on Day 1 when he visited the Patriot…was warmly welcomed by some very fine HIM and then torched by CableGuy.

This morning’s beatdown included the playlist from YHC’s last Q in Jersey. Notably including the song by Journey…Don’t Stop Believin’ by Journey which was featured in the last scene of the Sopranos in June of 2007. F3 is designed to be an antidote for the Sad Clown Syndrome….from the episode when Tony was talking to Dr. Melfi and revealed that he was really a sad clown. Forced to be happy on the outside for those in his life but really sad and empty on the inside.

That was YHC when he was EH’d nearly 5 years in 2020. Overweight…fighting to keep head about water. Family in disarray…self medicating in many different ways.

This is why the culture of F3 is important to YHC. We have a real opportunity to make a difference in men’s lives. We should have a broad and welcoming tent….like we did in Jersey and we do here in DC. We never know when a life can be transformed.

Thanks to the fine HIM of the Capital Region for their support throughout my recovery from my surgery. Your gestures mean more than you know.

Let’s keep rolling men…let’s protect the culture and widen the tent. Let’s go!

Date: 2026-06-01
AO: The Patriot
Q: Legacy ,
PAX: Legacy, SAAS, Strange Brew, Rim Fire, Smokey, Wedding Singer, Lazlo, citrus, Booking, Big Short, Piano Man, Shake ‘n’ Bake, Malpractice FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walker, Hill Billy, LBAC, Willy Mayes Hayes, Phelps, RVE, Downward Dog, Kobra Kai
THE THANG: A double, parallel escalator. On one side, escalating reps of Merkins (5, 10, 15, 20, 25), combined with escalating lengths of the sprints, 20, 30, 40, 50, 60 yards), but then including another side of escalation, with 5 reps of Bonnie Blairs, then 10 reps of Carolina Dry Docks, then 15 Shoulder Taps, then 20 Mountain Climbers, then 25 Air Squats, which were separated by a lap. Thus,

5 Merkins, Sprint 20 Yards, 5 Bonnie Blairs, Lap…
10 Merkins, Sprint 30 Yards, 5 Bonnie Blairs, 10 Carolina Dry Docks, Lap…
15 Merkins, Sprint 40 Yards, 5 Bonnie Blairs, 10 Carolina Dry Docks, 15 Shoulder Taps, Lap… And so on and so forth…
MARY: LBCs (30), Toy Soldiers (20), Flutters (20), Dirty Dogs (10, L+R)
ANNOUNCEMENTS: Convergence this coming Saturday 0700 Rosslyn. Come early, car pool, or walk over from Rosslyn. Guys are bringing thermoses of coffee and other stuff so be on the lookout for that ask.
COT: The recent visit of F3 National Leadership highlighted the importance of being connected to the guys you lead. Thanks for all you do, and keep doing what you are doing. Just for a few examples, thanks to Big Short for stepping up to be Site Q, thanks to Lazlo for Qing next weeks convergence, and thanks to Rim Fire for Q-ing AMBAB and also an important monthly challenge. NOBODY IS LOOKING TO MAKE THIS A JOB FOR YOU. A key thing we want to preserve is to be able to come out here and get your mind off of all the things we have to deal with. Nonetheless—push yourself. We need guys stepping up and we need more guys in here. EH guys! SYITG (or non-gloom as the case may be)!