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Fast and slow again

Date: 2026-03-10
AO: Delphi
Q: Nano , Ashe, Atlas, Monte Karlo, Doodles, Obadiah, Rocket, Peanuts, Nano PAX: Nano, Peanuts, Ashe, Monte Karlo, Obadiah, Atlas, Rocket, Doodles FNGs: None
COUNT: 8
WARMUP: SSH, Arm circles, Michael Phelps, Don Quijotes, Cherry twists, Merkins, WGS. The Thang:
The PAX around the circle did the following tabata workout with 50s on, 10s break, and alternating between fast and slow exercises: Round
Type
Exercise
1
Fast
Jumping jacks
2
Slow
Standing forward fold + halfway lift
3
Fast
High knees
4
Slow
Cat-cow stretch (on hands and knees)
5
Fast
Squat jumps
6
Slow
Low lunge with twist (right side)
7
Fast
Mountain climbers
8
Slow
Low lunge with twist (left side)
9
Fast
Burpees
10
Slow
Downward dog to plank flow
11
Fast
Skater hops
12
Slow
Seated forward fold
13
Fast
Jump squats
14
Slow
Lying spinal twist (right)
15
Fast
Butt kicks
16
Slow
Lying spinal twist (left)
17
Fast
Fast feet shuffle
18
Slow
Cobra to child’s pose flow
19
Fast
Plank jacks
20
Slow
Bridge pose hold
21
Fast
Lateral high knees
22
Slow
Pigeon pose (right)
23
Fast
Frog jumps
24
Slow
Pigeon pose (left)
25
Fast
Speed punches (in squat stance)
26
Slow
Standing side bend flow
27
Fast
Jump lunge (or alternating lunges)
28
Slow
Supine hamstring stretch (right leg)
29
Fast
Star jumps
30
Slow
Supine hamstring stretch (left leg)
Mary: Big boys, American hammers, flutter kicks, Freddie Mercury. Announcements: Boneathon, convergence.
COT: Thinking, Fast and Slow by Daniel Kahneman explores how our minds operate using two systems: System 1, which is fast, intuitive, and emotional, and System 2, which is slower, more deliberative, and logical. Kahneman shows how we often rely on System 1, leading to cognitive biases and errors in judgment. The book unpacks concepts like loss aversion, overconfidence, and the framing effect to explain how these mental shortcuts affect decision-making. It challenges the notion of human rationality in economics, politics, and daily life.

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Ignite

Date: 2026-03-11
AO: Ignite
Q: Anchorman ,
PAX: Goldfish, Obadiah, East Wing, Legacy, Anchorman
FNGs: None
COUNT: 5
Warm-Up
– SSH
– Imperial Walkers
– Air Squats
– Arm Circles
Just enough to shake the rust off.
The Thang
Block Leg Burner
– Goblet Squats
– Walking Lunges with the block
– Jump Squats
– Mosey down and back
Block Upper Body
– Block Curls
– Block Press
– Block Rows
– Merkins
Mary
– LBCs
– Sit-ups with the block
– Plank hold
Finished with a quick finisher and brought it in.

Announcements: May is busy – get ready for some fun with Murph, Boneathon, and then into Convergence in June.

COT
YHC shared a sentiment that life is mostly you vs. you.
The hardest opponent isn’t the workout, the weather, or the schedule — it’s the version of yourself that wants to stay in bed. The fact that everyone showed up this morning means you already won that battle today. Stack enough of those mornings together and it adds up

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Olympus

Date: 2026-03-12
AO: Olympus
Q: Atlas ,
PAX: Peanuts, OnlyFans, Monte Karlo, Obadiah, Ashe, Drano, Atlas, Baywatch, NOAA, Rollingstone, Norm, Sunny, Tiebreack FNGs: 1 Tiebreack
COUNT: 13
WARM UP:
Down dog; Arms movement; Cherry pick; SSH; Merkin; Squats

THE THANG
Man makers 10
WW3 the hard way 10
Bricklayers 10

Murder Bunny 10 yards
Bunny Murder 10 yards

Lateral overhead press 20
Kettlebell swing 20
Coupon plank jack 20

Murder Bunny 20 yards 5 BDE burpees
Reverse MB 20 yards

Curls 30
Crunchy Frog 30
Squat with the block 30

Murder Bunny 30 yards 5 BDE burpees
Reverse MB 30 yards
MARYs: freddy mercury, American hammer, leg raises
ANNOUNCEMENT: welcome FNG Tiebreack
Convergence; Murph challenge
PRAYERS:
COT: Protect the Core and adapt to the changes.
What is the Core? It is what must be preserved, what makes you unique (purpose, values) Identify what gets you going and protect it.
Identify what is changing around you and adapt to it. Strategic Flexibility, Continuous learning

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Potomac Rising

Date: 2026-03-11
AO: Potomac Rising
Q: 120 ,
PAX: 120, Promoter, FIFA (F3 The Capital), Baguette, Tiger Lilly, Splash FNGs: None
COUNT: 6
Tiger Lily To honor a PAX member’s deployment with a
Tiger Lily theme—representing courage, prosperity, and the “warrior” spirit—here is a structured F3 Beatdown. The Warm-Up: “Sprouting the Lily”
The Tiger Lily is a “bulb” flower that rises from the ground. Start with high energy and traditional F3 movements. – SSH (Side Straddle Hops): 30x In-Cadence (IC).
– Imperial Walkers: 15x IC (Bringing the knees up to “bloom”).
– Tiger Merkins: 10x On-Your-Own (OYO). Standard merkin, but step one hand forward like a tiger stalking. – Cherry Pickers: 10x IC.

The Thang: Part 1 – The Six Petals
Tiger Lilies typically have six (added some more)petals. Perform 2 rounds of this “lily circuit” to represent the strength he’ll carry with him. 1. Burpees: 6 reps (The “root” of the workout).
2. Tiger Curls: 12 reps. (Slow, controlled curls. Representing the strength to “pull” through the mission). 3. Lunges: 12 reps (6 each leg) to represent the long walk ahead.
4. Tricep “Stalk” Extensions: 20 reps. (Hold block overhead; drop behind the head and extend). 5. Mountain Climbers: 20x IC (The “stalk” growing).
6. Big Boy Sit-ups: 15 reps (Core strength for the warrior). 7. Squats: 20 reps (Deep roots).
8. Carolina Dry Docks: 10 reps (Shoulder strength for the rucksack).
The Thang: Part 2 –
– The Indian Run: Line up the PAX for a mosey. The man being deployed starts at the front. The last man sprints to the front, Continue until everyone has passed him once.
– SSH Burnout: End the “Thang” with another 50 SSHs to symbolize the “Side Straddle” he’ll be doing between home and his station.
6 Minutes of Mary: “The Tiger’s Core”
– LBCs (Little Baby Crunches): 20x IC.
– American Hammers: 20x IC.
– Plank-o-Rama: Hold for 1 minute while each PAX calls out one word of encouragement for the deployment.

COT: wanted:tiger::cherry_blossom: to know we are going to miss him when heads out but we can just be long distance workout partners. we got his back and we thank him for having ours. Claws up