Category: Uncategorized

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

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

Date: 2026-03-12
AO: Ruck Dynasty
Q: SAAS ,
PAX: Cager, Flux, Gherkin, SAAS, Jump Start
FNGs: None
COUNT: 5
WARMUP: nope, getting colder
THE THANG: down Harrison, back up Lexington. Wild Kodiak sighting, but we spooked him and he wouldn’t join us. MARY: nope
ANNOUNCEMENTS:
COT: rest up that ankle, Jump Start

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

Date: 2026-03-05
AO: The Highlands
Q: Jag ,
PAX: RoadTrip, LTD, Jag, Hard Knox
FNGs: None
COUNT: 4
WARMUP: SSH; Air Press; Phelps; LBACs (F&R); IW; WMH; RVE; Runners; Greatest; Cobra.
THE THANG: A mosey to the Costco garage for “Die Don’t Lie”. The role of the dice determined the floor and the exercise: A 1 was 10 burpees; 2 was 20 merkins; 3 was 30 abs; 4 was 40 legs; and 5 and 6 were 50 and 60 of a cardio exercise. Mosey back. MARY: Flutters; Jane Fondas; Nolan Ryans
ANNOUNCEMENTS: Convergence 6/6; Welcome FNG RoadTrip!
COT: Take care of yourself. It is not selfish, but essential to be able to serve others.