Category: Uncategorized

Date: 2026-05-29
AO: The Farm
Q: Trilogy ,
PAX: Lumbergh, Trilogy, Short-Timer, Firehead
FNGs: None
COUNT: 4
WARMUP:
SSH
Arm Waves
Michael Phelps
Imperial Walkers
Don Quixotes
Beet Pickers
Willy Mays Hayes
THE THANG:
10 reps, run 40 yards, 10 reps, run 40 yards, etc to 50 reps – Merkins
– LBCs
– Seal Jacks
– Squats
– Flutter Kicks
– Plank Jacks
– Monkey Humpers
– Side Straddle Hops
– Mountain Climbers

MARY:
American Hammers
Dirty Dogs
Side Crunches
Bird Dogs
Rosalitas

ANNOUNCEMENTS:
Ruck Saturday
Lumbergh Q on Monday
COT:
After a year, feels like I am committed to this.

Date: 2026-05-29
AO: Rec League
Q: Promoter ,
PAX: William Savage, 120, Promoter, Baguette, The Situation, Cookies, FIFA (F3 The Capital), F3 Scabby, Bypass (Scott Russell) FNGs: 1 Bypass (Scott Russell)
COUNT: 9
WARMUP: 15c SSH; 10s Squats; 5s Merkins; OYO Swinging Billies; OYO stretching
THE THANG: Run through neighborhood; at each culdesac, 15s SSH, 10s Squats, 5s Merkins MARY: High plank hold
ANNOUNCEMENTS: Convergence 6/6 at TRI; clown car planning in WhatsApp. Thirsty Thursday for June at Regency Estates pool, date to follow. COT: No matter appearances, always check in on your fellow men.

Date: 2026-05-29
AO: Atlantis
Q: Hubble ,
PAX: Palmetto, Hammer, Teenager, Hammerhead, Forceps, Hubble, Huffy DR from Dallas FNGs: None
COUNT: 7
WARMUP: Side Straddle Hop, Don Quixote, Imperial Walkers, Arm Circles, Root Vegetable Extractors THE THANG: Deck of cards
PAX rotate picking cards & leading each set

Suited cards: Face Value of:
– Merkins
– Seal Jacks
– 4 count lunges
– WWII situps
Jokers / ads (4 in this deck) : 60s plank or iso hold of PAX choice, we did Low Plank, Superman, Skydiver (wide Superman), and side planks

Took us about 30 mins to get thru the deck.

MARY:
Cool down mosey
X’s and O’s

ANNOUNCEMENTS:
boneathon
convergence

COT:
We have to play the cards we’re dealt.

Date: 2026-05-27
AO: Potomac Rising
Q: Cookies ,
PAX: Baguette, FIFA (F3 The Capital), Promoter, Cookies
FNGs: None
COUNT: 4
WARMUP:
Mosey a lap, SSH, arm circles, Imperial Walkers,
then loose shadowboxing to get the body warm.

THE THANG:
“The Fight Card.” 5 rounds, each ~3 min:
1 min boxing combo – 1 min sprint at 70% – 1 min strength.
Combos built each round: jab-cross, hooks, uppercuts,
jab-cross-hook, then freestyle. Strength minutes mixed
merkins, goblet squats, burpees, curl-to-press.
Light DBs for the punching, heavier for the lifts.

MARY:
Flutter kicks, Russian twists, plank, LBCs

Date: 2026-05-28
AO: The Agency
Q: Trademark ,
PAX: Trademark, Goose, Rim Fire
FNGs: None
COUNT: 3
WARMUP: SSH, FSH, Motivator, AC/CA, Michael Phelps, WMH, DD, pigeon, Cobra Kai THE THANG:
Round 1: Five sets of five exercises done in five reps. At pace OYO. Burpees, Push Up, Mountain Climbers, Air Squats, Jump Squats.

Round 2: Five sets of pull up. While waiting for the bar other Pax did core exercises.

Round 3: Elevens. One side were coupon clean and press. Other side flutter kicks. Lunge walk between for thirty yards.

MARY: American Hammer IC

ANNOUNCEMENTS: boneathon convergence the_night_owl, Him Society

COT: Big changes through small consistent inputs.