Date: 2026-05-15
AO: The Aerie
Q: Lonestar ,
PAX: Lonestar, Trifecta
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
4x 50yd mosey to 50 yd sprint – 10 merkins
MARY:
ANNOUNCEMENTS:
COT:
The Driveway Mobility
Date: 2026-05-15
AO: The Driveway
Q: Fish Fry ,
PAX: Trademark, Roulette, Fish Fry
FNGs: None
COUNT: 3
WARMUP: LBACs, OH seal claps, Michael Phelps, hip hoppers, lemon twist, and clock dial on the wall THE THANG:
Tabatas for shoulders and hips. Two rounds each of 45 on and 15 off. I won’t name all the exercises because I will just be making names up like Matt Lyons. You just had to be there to experience them. MARY: mixed into workout
ANNOUNCEMENTS: the_night_owl, convergence, boneathon
COT: Work those supporting muscles as they are critical for you to get the most from your main active chains.
Friday Pyramid
Date: 2026-05-15
AO: The Farm
Q: Trilogy ,
PAX: Short-Timer, Trilogy, Infinity, Firehead
FNGs: None
COUNT: 4
WARMUP:
SSH
Arm Circles
Imperial Walkers
Willy Mays Hayes
Don Quixotes
Beet Pickers
THE THANG:
Pyramid at 5x / 10x / 15x / 15x / 10x /5x
– SSH IC
– Merkins on down
– Grady Corn IC
– Squats on down
– Mountain Climbers IC
– Michael Phelps IC
with movement between levels
– Lunge Worm
– Bear Crawl
– Lunge Walk
– Frankensteins
MARY:
Dirty Dogs
Rosalitas
Tempo LBC
Bird Dogs
Flutter Kicks
American Hammers
ANNOUNCEMENTS:
Firehead for Saturday Ruck Q
COT:
Extended road trip with the M. Saw a lot of this beautiful country and our marriage survived – win, win.
The Bullpen
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.
Terrapin Station – Friday fun
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!
F3 The Capital 