Category: Uncategorized

Date: 2026-06-01
AO: Terrapin Station
Q: Summit ,
PAX: CableGuy, 2 percent, Ripcord, Tariff, Enron, Ice Tea, Summit FNGs: None
COUNT: 7
WARMUP: All IC: SSH, IW, CP, MP, DD, CK, Stretch

THE THANG: The Billy Madison-End of School Edition
12 grades, 12 sets per exercise, pyramid style, run parking lot between sets. 1st grade: American Hammers with Coupons
2nd grade: Coupon Dips
3rd grade: Coupon press
4th grade: Coupon Curls
5th grade: Bent over rows
6th grade: Coupon Squats
7th grade: Merkins
8th grade: Mountain Climbers
9th grade: Coupon up and overs
10th grade: Coupon Thrusters
11th grade: Blockees
12th grade: LBCs

All PAX graduated with honors!
MARY: Nope
ANNOUNCEMENTS: Convergence this Saturday at 07.00 at Theodore Roosevelt Island

COT:
F3 is important to YHC. YHC is approaching year 6 after being EH’d by some guys in Jersey who then starfished and started a region in New Providence.

YHC moved from Jersey to Arlington almost exactly two years ago and found a home on Day 1 when he visited the Patriot…was warmly welcomed by some very fine HIM and then torched by CableGuy.

This morning’s beatdown included the playlist from YHC’s last Q in Jersey. Notably including the song by Journey…Don’t Stop Believin’ by Journey which was featured in the last scene of the Sopranos in June of 2007. F3 is designed to be an antidote for the Sad Clown Syndrome….from the episode when Tony was talking to Dr. Melfi and revealed that he was really a sad clown. Forced to be happy on the outside for those in his life but really sad and empty on the inside.

That was YHC when he was EH’d nearly 5 years in 2020. Overweight…fighting to keep head about water. Family in disarray…self medicating in many different ways.

This is why the culture of F3 is important to YHC. We have a real opportunity to make a difference in men’s lives. We should have a broad and welcoming tent….like we did in Jersey and we do here in DC. We never know when a life can be transformed.

Thanks to the fine HIM of the Capital Region for their support throughout my recovery from my surgery. Your gestures mean more than you know.

Let’s keep rolling men…let’s protect the culture and widen the tent. Let’s go!

Date: 2026-06-01
AO: The Patriot
Q: Legacy ,
PAX: Legacy, SAAS, Strange Brew, Rim Fire, Smokey, Wedding Singer, Lazlo, citrus, Booking, Big Short, Piano Man, Shake ‘n’ Bake, Malpractice FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walker, Hill Billy, LBAC, Willy Mayes Hayes, Phelps, RVE, Downward Dog, Kobra Kai
THE THANG: A double, parallel escalator. On one side, escalating reps of Merkins (5, 10, 15, 20, 25), combined with escalating lengths of the sprints, 20, 30, 40, 50, 60 yards), but then including another side of escalation, with 5 reps of Bonnie Blairs, then 10 reps of Carolina Dry Docks, then 15 Shoulder Taps, then 20 Mountain Climbers, then 25 Air Squats, which were separated by a lap. Thus,

5 Merkins, Sprint 20 Yards, 5 Bonnie Blairs, Lap…
10 Merkins, Sprint 30 Yards, 5 Bonnie Blairs, 10 Carolina Dry Docks, Lap…
15 Merkins, Sprint 40 Yards, 5 Bonnie Blairs, 10 Carolina Dry Docks, 15 Shoulder Taps, Lap… And so on and so forth…
MARY: LBCs (30), Toy Soldiers (20), Flutters (20), Dirty Dogs (10, L+R)
ANNOUNCEMENTS: Convergence this coming Saturday 0700 Rosslyn. Come early, car pool, or walk over from Rosslyn. Guys are bringing thermoses of coffee and other stuff so be on the lookout for that ask.
COT: The recent visit of F3 National Leadership highlighted the importance of being connected to the guys you lead. Thanks for all you do, and keep doing what you are doing. Just for a few examples, thanks to Big Short for stepping up to be Site Q, thanks to Lazlo for Qing next weeks convergence, and thanks to Rim Fire for Q-ing AMBAB and also an important monthly challenge. NOBODY IS LOOKING TO MAKE THIS A JOB FOR YOU. A key thing we want to preserve is to be able to come out here and get your mind off of all the things we have to deal with. Nonetheless—push yourself. We need guys stepping up and we need more guys in here. EH guys! SYITG (or non-gloom as the case may be)!

Date: 2026-06-01
AO: Horizon
Q: Disco ,
PAX: 3 mile, Attache’, Bo, vplaxico, Disco, SPINAL TAP, Bellhop, Purple Rain, Mr Haand FNGs: None
COUNT: 9
WARMUP: Moroccan nite club, rockettes, hillbillies, WGS, child’s pose
THE THANG: run the neighborhood with stops for the ladder: 10 merkins, 15 dips, 20 plank jacks, 25 Danny Hurleys, 30 mountain climbers, 35 squats/monkey Humpers, 40 LBCs. PAX Froggered across Old Dominion and back without incident. MARY: Penguin crunch, body saw, box cutters, back stretch
ANNOUNCEMENTS: Convergence Approaches. 3 stayed for short static stretch warm-down. COT: Chill

Date: 2026-05-31
AO: Social Distance
Q: Booking ,
PAX: Popeyes, Booking
FNGs: None
COUNT: 2
WARMUP: looking :eyes: for others
THE THANG: chill out and back post bone-a-thon
MARY: merkins were done
ANNOUNCEMENTS:
COT:

Date: 2026-05-30
AO: Olympus
Q: Hightower ,
PAX: Rambler, Drano, Lazlo, Wild thing, OnlyFans, Norm, NOAA, Doodles, Obadiah, Ashe, Hightower, Slider, YNAB, Alcatraz FNGs: 1 Alcatraz
COUNT: 15
WARMUP:
Stretching and warm ups, then jog to tennis courts.
THE THANG:
Shuttle run all tennis courts
Bear crawl side line to side line
10 merkins
20 big boys
30 air squats
40 SSH

DODGEBALL!!

MARY:
Flutter kicks

ANNOUNCEMENTS:
Capital anniversary next Sat 7am

COT:
Eric Church commencement speech at UNC CH, 6-Cords. Very relative to us dads with kids in college.