Category: Uncategorized

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!

Date: 2026-05-29
AO: The Driveway
Q: Play-Doh ,
PAX: Roulette, Bone, Prestige, Flux, Play-Doh
FNGs: None
COUNT: 5
As Rx’d (see preblast)

COT: YHC had a humbling moment this week. After moving to low-handle trap bar deadlifts with calibrated steel, a load that felt manageable a week ago became an absolute grinder. The ego wanted to push through and force the extra sets; the brain chose to drop 20kg to ensure a safe, high-quality session. The lesson for the PAX is simple: Don’t let your ego write checks your body can’t cash. Own the movement, prioritize the mechanics, and stay on the long path to strength. We aren’t here to burn out; we’re here to be better for the long haul.

Date: 2026-05-27
AO: The Bullpen
Q: Trolley ,
PAX: Peloton, Trolley
FNGs:
COUNT: 2
WARMUP:
SSH x20
Arm Circles x10 each direction
Hillbillies x10
Don Quixotes x10
Cherry Pickers x10
WMH x10
Mosey around the fields

THE THANG:
4 Corners with coupon rifle carry between stations
Round 1
Corner 1: 10 Burpees – rifle carry
Corner 2: 40 Coupon Curls – farmer carry left
Corner 3: 40 Goblet Squats – rifle
Corner 4: 40 Coupon Swings – farmer right
Rotate between Rifle carry & Farmer carry to the next corner

Round 2
Corner 1: 8 Burpees
Corner 2: 30 Coupon Curls
Corner 3: 30 Goblet Squats
Corner 4: 30 Coupon Swings
Rotate between Rifle carry & Farmer carry to the next corner

Round 3
Corner 1: 6 Burpees
Corner 2: 20 Coupon Curls
Corner 3: 20 Goblet Squats
Corner 4: 20 Coupon Swings
Rotate between Rifle carry & Farmer carry to the next corner

MARY:
Flutter Kicks x30
Freddie Mercurys x30
Noland Ryan 15 count 2x

COT
In Matthew 18, Jesus addresses what to do when someone has sinned against you. His instructions are remarkably practical: Go directly to the person and seek reconciliation.
If that doesn’t work, take one or two others with you.
If that still doesn’t work, bring the matter before the larger community.
If the person refuses to listen even then, accept that reconciliation is not currently possible.
Notice what Jesus doesn’t say. He doesn’t say to gossip, complain to others, or build a case against the person. He says to go to them. I was reminded of this recently.
A woman came to meet with me, accompanied by her husband. After asking a few questions, she unexpectedly began to cry. This was not someone prone to tears.
When I asked what was wrong, she admitted that she had been angry with me for more than a year. She had come to believe that something had happened, and over time the hurt, frustration, and resentment had grown. Yet she had never spoken with me about it.
Within thirty minutes, the misunderstanding was resolved. The reality was very different from the story she had come to believe. For more than a year she had carried anger that could have been addressed through a single conversation.
How many relationships suffer because we assume instead of ask? How much energy do we spend carrying resentment when a conversation might bring clarity?
Go to the person. Seek understanding before assuming the worst. Have the hard conversation. It might change everything.

Prayer