Category: Uncategorized

Date: 2026-04-27
AO: Acropolis
Q: Peanuts ,
PAX: Hightower, Atlas, NOAA, Doodles, Peanuts
FNGs: None
COUNT: 5
WARMUP: SSH; MP; WMH; DD
THE THANG: Murph Prep
MARY: A bit
ANNOUNCEMENTS: Murph; convergence
COT: support for your brothers

Date: 2026-04-29
AO: The Driveway
Q: bogey ,
PAX: Legacy, bogey, Prestige, Bone, Flux
FNGs: None
COUNT: 5
WARMUP: SSH, IW, HB, Windmills, WMH, MP, LBAC-f/r

THE THANG: Back to basics. Carry coupons for 100-yd segments for time. Coupons included sandbags, med balls, KBs, tombstone, blocks, plates, dumbbells, Thor’s hammer. Weights ranged from 100# to 10#.

Round 1 – 100yd carry distance (50 out and 50 back)
Carry 1 – Offset Carry – Farmer carry different coupons or weights in each hand (ie., a plate in one and a block in the other), drop and begin… Carry 2 – Rifle Carry, drop and begin…
Carry 3 – Bear Hug Carry
Repeato for 12 mins
Between Rounds: 10x 4-ct Merkins, mountain climbers, shoulder taps.
Round 2 – 100yd carry distance (50 out and 50 back)
Carry 1 – Crosswalk Carry – (a coupon held overhead in one hand and coupon farmer carry other hand), drop and begin… Carry 2 – Zercher Carry (hold in crook of elbows), drop and begin… Carry 3 – Farmer Carry (standard or offset), or Suitcase Carry (only one coupon) Repeato for 12 mins
Between Rounds: 10x 4-ct Merkins, mountain climbers, shoulder taps.

MARY: 56 flutter kicks IC

ANNOUNCEMENTS: Boardwalk celebration Friday 0530, pop-up summer beatdowns to begin Thursday evenings followed by beereteria, check the channels

COT: YHC encouraged the PAX to check their lives for potential over-reliance on life crutches (both good and bad). The “good” crutches can be hard to diagnose. YHC shared that last year he unknowingly became over-reliant on physical exertion (to exhaustion) as a way of dealing with a particularly difficult season with his middle child, coupled with a major change in his professional status. Only when YHC injured himself in November 2025 – and was sidelined from any physical exertion for an extended period of time – did he realize he was using physical activity (inherently a positive thing) to numb himself from the realities of life unfolding around him. When his “exercise crutch” suddenly disappeared and the injury became part of a trifecta of pain and doubt, YHC felt aimless and uncertain. YHC worked through this trough thanks to God, family, friends, and professional counseling. YHC encouraged increased awareness and intentionality in examining and balancing life’s many demands and outlets, so as not to become too reliant on any one particular thing (good or bad). YHC expressed his thanks to the men for showing up in the gloom, for the (long awaited) opportunity to Q again, and for the blessing of being part of the larger F3 community. Thank you men.

Date: 2026-04-29
AO: Compound
Q: Obadiah ,
PAX: Obadiah, Skidoos, Roddick, Corkscrew (F3 The Capital)
FNGs: None
COUNT: 4
WARMUP: SSH, HB, WMH,cherry pickers, 10 blockies, down dog, WGS, squats
THE THANG: goal line with run to white half and mid lines with a pyramid of blockies buyin 2,4,6,8,10,12,10,8,6,4,2.

100 big boys interspersed and picked up another 8 blockies for 90
MARY: 2 blockie buy-in. Round of 4 dirty dog, flutter kicks, pickle pointers and Freddy mercuries wirhb2 blockies at the end for 100 ANNOUNCEMENTS: convergence and murph
COT: where others see opposition, see opportunity.

Date: 2026-04-29
AO: The Farm
Q: Squatter ,
PAX: Lumbergh, Short-Timer, Firehead, Squatter, Jingles (Myrtle Beach) FNGs: None
COUNT: 5
WARMUP:

– Side‑Straddle Hops (IC x 20)
– Imperial Walkers
– Don Quijotes (IC x 10)
– Arm Circles Forward/Backward (20 sec each)
– Willie Mays Hayes

THE THANG:

TABATA 1 – Upper Body Push
Alternate between two movements:
1. Merkin Variations
– Standard
– Wide
1.
– Commandos
– Shoulder Taps

Mosey

TABATA 2 – Lower Body / Legs
Alternate between:
1. Squats → Jump Squats
2. Lunges → Reverse Lunges

Mosey

TABATA 3 – Core + Pull
Alternate between:
1. Big Boy Sit‑ups / American Hammers
2. Superman / Australian Snow Angel

Mosey

TABATA 4 – Full‑Body / Explosive (4 min)
Alternate between:
1. Burpees / High Knees
2. Mountain Climbers / Plank Jacks

Mosey

MARY:
– Flutter Kicks (IC)
– LBCs
– Box Cutters
– Freddy Mercurys
– PAX took turns with additional exercises

ANNOUNCEMENTS:
Infinity Q Friday 0530
Short-Timer Q Saturday Ruck 0700

COT:
I asked Copilot for a COT to go along with the theme:
“Men, thanks for being here this morning. Every time we show up in the gloom, we’re choosing discipline over comfort and accountability over isolation. What I want to leave you with is this: consistency beats intensity.
You don’t have to crush every workout or be perfect in every part of life. You just have to keep showing up—at home, at work, for your friends, for yourself. Small, steady steps build the kind of man people can rely on.
Carry that mindset into the rest of your day. Keep showing up, even when it’s not easy. Thanks for letting me lead.” – Copilot

Date: 2026-04-29
AO: Horizon
Q: Purple Rain ,
PAX: sticks, SPINAL TAP, Bo, Purple Rain, Kodiak
FNGs: None
COUNT: 5
WARMUP:
Willie Mays Hays
Cherry pickers
Washing machine
little bitty arm-
Side straddle hop
Downward dog
Upward dog
World’s greatest stretch
Childs pose

THE THANG:
One athlete does the following:
– half court layups
– Free throw
– Jump shot
– Hook shot

While the rest do these:

merkens; Bobby hurleys; Dips; Burpees; coupon Squats; Derkens, chest press, shoulder press; curls

In between shots, we did these:
1. Bear crawl
2. Fellowship lap
3. suicides
4. Farmers carry
5. Rifle carry

MARY: Basketball game

ANNOUNCEMENTS:
Celebrate our new F3 fireman at Cowboy Cafe on Friday.

COT: How do we deal with adversity? Minnesota Timberwolves have lost their starting backcourt to injuries during these playoffs. They are struggling to figure out how to win without their starting backcourt Ant Edwards. Think about how you deal with adversity.