Author: willhlaw

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:

Date: 2026-06-09
AO: The General
Q: Robo ,
PAX: Deliverance, Hobbyhorse, Roulette, Enron, Papi, Hops, Gherkin, Lazlo, citrus, Steak Knives (F3 Cape Fear), SAAS, Robo, Flux FNGs:
COUNT: 15

WARMUP: SSH, Imp Walker, Hillbillies,LB Arm Circles, M Phelps, RVE,WMH, Down Dog, WGS,Cobra Kai.

THE THANG: World Cup trivia theme.
22 World Cups: Run 100, 22 Merkins, 22 WW2, run back.

11 players.
11’s:
1 blockee
Run 50
10 Bobby Hurleys, etc.

12 Groups in 2026 WC.
All hold plank.
Each attempt to kick ball in goal from 20 yards.
If made, continue to next.
If miss, 12 Merkins for all.

48 Teams in WC.
PAX in 2 teams.
Each member shoots to smaller goal fom 15 yards.
Winning team gets Mosey lap.
2nd place: 48 squats, sprint to 48 and back.

USA hosted in 1994 and now in 2026.
Q math: 1994 + 2026 ÷ 50 (states) = 80.4.
Therefore: Rifle carry 80 yards, and 22 LBC and 22 Freddy Mercury, and Rifle back.

MARY: Dirty dogs, Donkey kicks.

ANNOUNCEMENTS: See channel.

COT: 2 year F3-versary for YHC. Appreciate Gherkin for getting me here. And appreciate all PAX for always showing up.

Date: 2026-06-08
AO: The Farm
Q: Short-Timer ,
PAX: waze (f3 hampton roads), Short-Timer, Infinity, Firehead, Squatter, Trilogy, Bonefish FNGs: None
COUNT: 7
WARMUP: SSH, BP, DQ, AC
THE THANG: Pyramid, 5 merkins, 10 forward lung, 15 dips, ** 20 imperial walkers ** 25 squats ** 30 dirty dogs ** 35 gradycorns ** 40 floater kicks but we tragically ran out of time. **movement walk, then start at the bottom again and go one level higher. MARY: Incorporated.
ANNOUNCEMENTS:
COT: Discussed physical effects of fasting from food.

Date: 2026-06-03
AO: Potomac Rising
Q: Baguette ,
PAX: FIFA (F3 The Capital), 120, The Situation, Baguette, Cookies, William Savage, John Kluge FNGs: None
COUNT: 7
WARMUP:
SSH x25 IC

THE THANG & MARY:
Deck of Death
ANNOUNCEMENTS:
COT:

Date: 2026-06-08
AO: Horizon
Q: sticks ,
PAX: SPINAL TAP, 3 mile, vplaxico, Disco, sticks, Bellhop, Kodiak, Purple Rain, Gherkin, gnuts FNGs: None
COUNT: 10
WARMUP: WMH, CP, LBAC, SSH, DD, WGS, SSH
THE THANG:
Part 1 — BLIMPS ladder. Run through Burpees x5, Lunges x10 (each leg), Imperial Walkers x15, Merkins x20, Plank Jacks x25, Squats x30. Mosey between each rung
Part 2 — 11s: 10 Big Boy Sit-ups at the bottom, 1 Merkin at the top, descending/ascending count. Crab walk after the big boys MARY: LBC, FK, Birddogs, stretching
ANNOUNCEMENTS: None
COT: “The true test of a man’s character is what he does when no one is watching.” – John Wooden