Author: willhlaw

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.

Date: 2026-05-14
AO: The Night Owl
Q: Legacy ,
PAX: Moe, Horshack, Sloop, Legacy, V8
FNGs: None
COUNT: 5
WARMUP: SSH, Imp Walker, Hill Billy, Michael Phelps, Mosey to Ancient Softball Field, Willy Mays Hayes, Cherry Picker / Root Vegetable Extractor, Little Bitty Arm Circles, Reverse, Play-Doh table top stretches, Downward Dog, Kobra Kai
THE THANG: 10 Minute HIIT, 40 seconds on, 20 Off, for 10 minutes, doing 1) Mountain Climbers, 2) Shoulder Taps, 3) Air Squats, 4) Merkins, 5) Mountain Climbers, 6) Shoulder Taps, 7) Air Squats, 8 ) Merkins, 9) Flutter Kicks (IC), 10) LBCs, Then: A Lap around all volley ball games.
Then: a Burpee Tabata
Then , 10 minute AMRAP involving 5 Bonnie Blairs (the hard way, 4 count), and 10 Carolina Dry Docks, (but switch to Bobby Hurleys half way through) and a lap around volleyball games;
Then: to to close out, the Q set up a jerry-rigged basket and was going to require a PAX to make a shot with a deflated size one soccer ball — and the workout could not end until the shot would be made, the Q went first and made the shot! what a great omen for the_night_owl MARY: done in the THANG
ANNOUNCEMENTS: the_night_owl is here! F3 National Leadership coming to town May 28/May 29/May 30, the Convergence 6/6
COT: Check out owls on-line. Owls currently have an public image that is very different from their reality. Owls are apex predators — don’t leave your house cats out overnight! Owls are the most stealthy in flight, incredible hearing and sight; Ancient societies (like Athens) venerated the owl; it’s modern image is cartoonish. But image is not always reality. SYITG!

Date: 2026-05-14
AO: The Agency
Q: Goose ,
PAX: Goose, Trademark, Landscape, E6
FNGs: None
COUNT: 5
WARMUP:
SSH
Michael Phelps
Arm Circles
Don Quixotes
Willie Mayes Hayes
Cherry pickers
Down dog
Calf stretch
Cobra Kai
THE THANG:
400m run + 29 squats with weight x 7 rounds
MARY:
BBS x 29
American Hammers x 29
ANNOUNCEMENTS:
Check the slack for:
– Tonight’s beatdown
– Murph
– Boneathon
– Convergence
COT:
Travis was my second cousin and the Manion WOD was my second F3 workout I did after I joined last year and is the reason that I keep coming back. Challenging yourself in a community is awesome. Thanks for coming out today!

Date: 2026-05-13
AO: The Aerie
Q: Rocketman ,
PAX: Rocketman, Rifleman, Cruise, Lonestar
FNGs: None
COUNT: 4
WARMUP: Move to the track!
THE THANG:

Standard midweek mini Murph:
– 2 laps around the track
– 10 rounds of Cindy
– 2 laps around the track

MARY: some stretches
ANNOUNCEMENTS:
– Murph on Memorial Day, 7am!
COT:
Remember Job’s friends? Sure they had problems, but they were present with him. They sat with him in his mourning without saying a word for seven days (Job 2:13)!

Be like Job’s friends at their best: present with those around you, mourning with those who mourn and rejoicing with those who rejoice.