Author: willhlaw

Date: 2026-05-27
AO: Ignite
Q: Goldfish ,
PAX: East Wing, Kodak, Goldfish, Ripcord, Legacy
FNGs: None
COUNT: 5
WARMUP: the usual

THE THANG: moseyed the neighborhood for 2 miles, stopping for 5 burpees, 10 merkins, 10 squats as we went (7 times)

MARY: WWIIs x20 and toy soldiers x20

ANNOUNCEMENTS: boneathon (with ruck), convergence, the_night_owl, F3 leadership in town this weekend for beatdown at terrapin-station and other activities, prayers for Ripcord’s plumbing at his new house

COT: do hard things, like Murph, so you can be prepared for the real hard things in life

Date: 2026-05-27
AO: The Aerie
Q: Lonestar ,
PAX: Lonestar, Rocketman, Trifecta, Cruise
FNGs: None
COUNT: 4
WARMUP:
F3 Workout
Warm up
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Clubs
Even, Queen, Ace – Jump Squats
Odd, Jack & King – Bonnie Blairs

Diamonds
Even, Queen, Ace – Merkin
Odd, Jack & King – Curls (or Bench Dips)

Hearts
Even, Queen, Ace – Big Boy
Odd, Jack & King – X Factors

Spades
Even, Queen, Ace – Thruster
Odd, Jack & King – Burpee

MARY:
ANNOUNCEMENTS:
COT:
A lot goes into being prepared – being willing, prepping body (sleep, nutrition,etc), consistent, dedicated etc. keep working!!!

Date: 2026-05-27
AO: The Driveway
Q: bogey ,
PAX: Walker, bogey, Roulette, 2 percent, Trademark, Prestige, Landscape, Flux FNGs: None
COUNT: 8
WARMUP: SSH, IW, HB, MNC, WM, WMH, DDog, Kobra Kai

THE THANG: Carry coupons for 100yd segments for time. Coupons included sandbags, med balls, KBs, tombstone, blocks, plates, dumbbells, Thor’s hammer. Weights ranged from 100# to 10#.

Round 1
100 yd carry distance (50 out and 50 back)
Carry 1 – Offset Carry – farmer carry different coupons or weights in each hand (ie., a plate in one and a block in the other), drop and begin… Carry 2 – Rifle Carry, drop and begin…
Carry 3 – Bear Hug Carry
Repeato for 12 mins

Between Rounds: Escalator walkout merkins – 1 walkout to 1 merkin, then 1 walkout to 2 merkins, etc. 7 rounds total.

Round 2
100yd carry distance (50 out and 50 back)
Carry 1 – Crosswalk Carry – (a coupon held overhead in one hand and coupon farmer carry other hand), drop and begin… Carry 2 – Zercher Carry (hold coupon in crook of elbows), drop and begin… Carry 3 – Farmer Carry (standard or offset), or Suitcase Carry (only one coupon) Repeato for 12 mins

Between Rounds: 40x Shoulder Taps IC, 12x Mtn Climbers IC

MARY: modified Bat Wings – holding arms up until Recover
12x LBAC IC forward
12x LBAC IC reverse
12x Seal Clap IC
12x Overhead Clap IC

ANNOUNCEMENTS: boneathon – get ur waivers signed and submitted, the_night_owl happens tomorrow night – be there, convergence 1st weekend of June, Horshack leadership weekend

COT: YHC attended a friend’s wedding over Memorial Day weekend. The wedding was a destination event with many planned activities and many family and friends. To say that YHC’s friend (the guy getting married) was busy is an understatement. Yet despite all that was going on and all that needed to be done, YHC’s friend found time to connect YHC with 2 of his long-time mentors. YHC’s friend did this despite carrying the burden of a huge destination wedding. YHC was overwhelmed with gratitude, and shared the transformational experience of both the time spent with the mentors, and the selfless act of his friend who intentionally made time to connect YHC. YHC encouraged the PAX to make themselves available as mentors and to share their own mentors with fellow PAX. We are never too busy to make a positive impact in the lives of those around us. Well done today men. Loaded carries are making you stronger. And making you harder to kill. Go make a difference in your family and community by giving back!

Date: 2026-05-27
AO: Horizon
Q: Gherkin ,
PAX: 3 mile, Gherkin, Disco, SPINAL TAP, Kodiak, Purple Rain, Kombucha FNGs: None
COUNT: 7
WARMUP
SSH, IWs, Hillbillies, Moroccan Nightclubs, 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 2 teams.
– The throw line is 10 yards from the exercise line and the boards are 7 yards from the throw line.
– All PAX begin performing the first exercise of Set A while one PAX from each team bear crawls from exercise line to the throw line, throws 4 bags, notes his score, picks up all 4 of his bags, drops them at the throw line and runs back to his team.
– As each team’s thrower returns to throwing, that team moves on to the next exercise in the set and the second pax repeats the process.
– The process is repeated until a team has scored 25 or more. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0). – Rotate through exercise sets.
– All teams did burpees equal to the number of points the last place team was under 25. If no team reached 25, we all did an additional 3 penalty burpees. Exercises:
Set A – American Hammer, Mucho Leggos, WWII
Set B – No Cheat Merkins, Bobby Hurleys, LBC
Set C – Wide Arm Merkins, Squats, American Hammer

MARY
J Los, Flutter kicks, LBCs
ANNOUNCEMENTS
– Pop-up AO with post beerateria this summer on Thursday nights in Arlington. Check the #the_night_owl channel. – 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
Grateful for this AO and the consistency of the men here. It’s important to have a group you can count on to push you and help make you better

Date: 2026-05-27
AO: Compound
Q: Hightower ,
PAX: Lazlo, Corkscrew (F3 The Capital), Skidoos, Poe, Hightower, Obadiah FNGs: None
COUNT: 6
WARMUP:
Dynamic warm up and stretching

THE THANG:
Line up behind 25# med ball

Round 1:
Squat thrust ball forward, 10 merkins, then run to 20# med ball, for 10 curls

Round 2:
Reverse med ball toss, 10 squats, run to 20# ball, 10 tricep extensions

Round 3:
Squat thrust med ball forward, 10 merkins, run to 20# ball, 3 ball slams

Round 4:
Reverse toss, 10 squats, run to 20# ball, 3 ball slams
MARY:
Ring of Fire core exercises

ANNOUNCEMENTS:
Thurs night F3 event in Falls Chruch, Yardsale special speaker Saturday Boneathon
June 6 Capital Convergence
COT:
Eric Church graduation speech at UNC Chapel Hill, 6 -Strings. Watch it!