Category: Uncategorized

Date: 2026-05-28
AO: The Night Owl
Q: Sloop ,
PAX: Hobbyhorse, Sloop, Tariff, Napalm (Brandon Frazee)
FNGs: None
COUNT: 4
WARMUP: the usual
THE THANG: 5 rounds of: 10 step ups, 10 merkins, 10 air squats, 200m lap

5 rounds of: 10 Bobby Hurleys, 10 tricep dips, 200m lap

MARY: 3 rounds of: 30 count Hollow Body/low boat pose, 30 count single shoulder taps ANNOUNCEMENTS: Boneathon, Convergence
COT: Give grace, never know what people are going through.

Date: 2026-05-29
AO: Horizon
Q: 3 mile ,
PAX: Hobbyhorse, 3 mile, vplaxico, Attache’, Bo, Disco, Bellhop, Kodiak, Poe FNGs: None
COUNT: 9
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
– mosey around the field
– pyramids/laps: 5 burpees / 10 squats / 15 merkins / 20 calf raises – 5 monkey humbers / 10 curtsy squats / 15 dry docks / 20 lunges – F3 ultimate – everyone is a winner
MARY:
ANNOUNCEMENTS: convergence, Boneathon
COT: 1 minute of silence

Date: 2026-05-29
AO: The Patriot
Q: Lazlo ,
PAX: Short Rib, Walker, Lazlo, Boardwalk, citrus, Deliverance, Rim Fire, Flipper, Lucius, Jag, Shake ‘n’ Bake, CableGuy, Strange Brew, Hardship FNGs: None
COUNT: 14
There’s a version of this Q that is a great Q. Someday we may find it. Today’s version at least made us run around and do some exercises.

WARMUP: SSH, imperial walkers, hillbillies, michael phelps, willie mays hayes, cherry twists, down dog, cobra kai

THE THANG: PAX split into two teams. Exercise stations were spread around the YHS campus. Each station had instructions for the exercise and where to find the next station, taking each team on a different path. Both led to the last station back at the field.

Exercises at each station were:
1. 30 Aussie push ups, 30 Bonnie Blairs
2. Bear / lunge / bear / lunge
3. Run up a hill, 1 burpee, then 2 burpees, up to 5 burpees
4. 30 box jumps/step ups, 10 chicken peckers
5. 30 dips, 30 derkins
6. Suicides / carioca suicides
7. Bear crawl, dry docks
8. American hammers, toy soldiers, can openers

MARY: dirty dog, donkey kick

ANNOUNCEMENTS: Boneathon, convergence

COT: Roll through the bumps in life. They won’t be the part that defines it. I have a kid leaving the house soon. Not every day of raising kids and trying to be a good dad was easy and fun. But those aren’t the memories I think about the most.

Date: 2026-05-26
AO: Delphi
Q: Nano ,
PAX: Rambler, Rocket, Nano, NOAA
FNGs: None
COUNT: 4
WARM-UP:
SSH: 20 IC
IMPERIAL WALKERS: 15 IC
HILLBILLIES: 15 IC
WINDMILLS: 10 IC
GOOD MORNINGS: 10 IC
ARM CIRCLES: 10 forward / 10 reverse
MOROCCAN NIGHTCLUBS: 20 IC
The Thang:
Complete the warm-up above at a steady cadence, then mosey to the main work area. Four Corners
Set up four corners. Perform the exercise at each corner, then run to the next corner. Round 1:
Corner 1: 10 Merkins
Corner 2: 20 Squats
Corner 3: 30 LBCs
Corner 4: 40 SSH
Round 2:
Corner 1: 10 Diamond Merkins
Corner 2: 20 Lunges
Corner 3: 30 American Hammers
Corner 4: 40 Mountain Climbers
Round 3:
Corner 1: 10 Hand-Release Merkins
Corner 2: 20 Jump Squats
Corner 3: 30 Flutter Kicks
Corner 4: 40 Plank Jacks
Dora 1-2-3
Partner up. One partner exercises while the other runs out and back. Combined totals per pair:
100 Merkins
100 Big Boy Sit-ups
200 Squats
31:00–35:00 — Finisher
Circle up.
EMOM for 4 minutes:
Minute 1: 10 Burpees, then plank….and then YHC needed to rush to bathroom (walking COT) Minute 2: 20 Merkins, then plank
Minute 3: 30 Squats, then plank
Minute 4: 40 LBCs, then plank
MARY: No time!
Announcements: HIM society, Boneathon, June 6th!
COT: It was a struggle to stay clean!

Date: 2026-05-29
AO: Terrapin Station
Q: Legacy ,
PAX: Peloton, East Wing, Ice Tea, Groundhog, Trademark, 2 percent, Robo, Kodak, Enron, Landscape, Goldfish, Ripcord, Legacy, Summit, V8, Horshack, Bird Hole, Power Clean, OBT, dredd, Scratch and Win, Wait Time, Dark Helmet, Tuba, Slaughter, Wojo, dreddin20 FNGs: None
COUNT: 27
WARMUP: SSH, Imp Walker, Hill Billy’s, Willy Mays Hayes, Phelps, RVE, Moroccan Nightclub, Downward Dog, Kobra Kai
THE THANG: First. a 21 — and the first attempt was pathetic! And not because of the local PAX, either. Second attempt was good! Then a series of 4 count merkins and flutter kicks (20 reps, x3).Then, RELAX, every time Frankie Say “Relax” (or “Come”) do a burpee. Then, a mini escalator featuring 5 mucho leggos, 10 shoulder taps, 15 mountain climbers, 20 LBCs, with Laos in between MARY: Flutters, LBCs, Toy Soldiers (20, IC)
ANNOUNCEMENTS: Welcome Motown Philly; tomorrow is Bone, Intro of OBT and Dredd- who founded F3
COT: 1) thank you for inventing F3 2) I am so proud to be Nant’an of the F3 Capital Region, it is a honor to lead these men, 3) we are just getting started here! We need to find more men— SYITG!