Date: 2026-05-28
AO: Ruck Dynasty
Q: Fish Fry ,
PAX: Roulette, Fish Fry, Flux
FNGs: None
COUNT: 3
WARMUP: nopeTHE THANG: 3 hills loop
MARY: nope
ANNOUNCEMENTS: rucking at boneathon
COT: nope
Strings & Pearls
Date: 2026-05-27
AO: The Farm
Q: Squatter ,
PAX: Trilogy, Squatter, Firehead
FNGs: None
COUNT: 3
WARMUP:
SSHs IC
Michael Phelps IC
Beet pickers
Willy Mays Hayes IC
Rockettes
THE THANG:
Merkins
Reverse Lunges (Each Leg)
Mountain Climbers IC
Imperial Walkers
Mosey (or Bear Crawl)
Derkins
Dips
Step Ups
Erkins
Mosey (or Bear Crawl)
Toddler Squats
Shoulder Taps
Forward Lunges (Each leg)
Bird Dogs
MARY:
Flutter Kicks
Side crunches
American hammer
Rosalitas
ANNOUNCEMENTS:
Trilogy Q on Friday
Ruck on Saturday at 7AM
COT:
Visited my parents a few weeks ago. My mom sometimes doesn’t recognize me, but I didn’t let that get in the way of enjoying my time with her. Every day of the visit I made it my mission to make her laugh. Just a reminder to make the most of the time we have with our loved ones!
The Aerie: One More Mini Murph
Date: 2026-05-20
AO: The Aerie
Q: Rocketman ,
PAX: Lonestar, Rocketman, Trifecta
FNGs: None
COUNT: 3
WARMUP: Some standard ones
THE THANG:
A Final Mini Murph:
2 laps around the track
10 rounds of Cindy:
– 5 pull ups
– 10 push ups
– 15 squats
2 more laps around the track. And wrapup!
ANNOUNCEMENTS:
– Murph next Monday!
COT: Finish strong, we’re nearly there!
‘Active’ Recovery
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
The Aerie Bootcamp
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!!!
