Category: Uncategorized

Date: 2026-06-16
AO: The General
Q: Papi ,
PAX: DoorDash, Robo, Hops, Papi, Flux, Traveler, Hobbyhorse, Goldfish, Gherkin, Hard Knox, Prestige, Tariff FNGs: None
COUNT: 12
WARMUP:
Fellowship Lap
Imperial Walkers
Hillbillies
LB Arm Circles – F
Bigger
LB Arm Circles – B
Bigger
M Phelps
Root Vegetable Extractor
World’s Greatest Stretch
Cobra Kai

THE THANG:
Era 1 – Primordial Soup – Discovering Movement
LBCs
Bear crawl to 25
Merkins
Bear crawl to 50
LBCs
Bear Crawl to 25
Merkins
Bear Crawl to end
LBCs

Era 2: Ducks and Crabs – “We have limbs now!”
Crab walk to 25
Crab toe touches
Duck walk to 50
Air Squats
Crab walk to 25
Crab toe touches
Duck walk to End

Sea is conquered–>Go to land

Era 3: Early Land Creatures – Lots of legs, not very fast
Inchworm to 25
No Surrenders – on my downs
Bear Crawl to 50
No Surrenders- In Cadence
Inchworm to 25 – No surrenders
YHC feeling generous (guilty?) – Walk to end

Era 4- the Ape Evolution
Gorilla walk to 25
Burpees (Apes discovering they can stand – we’re now human”
Jog it out to end line

Era 5 – F3 Homo Sapiens, we can finally stand, so might as well run Run 0-50, 10 merkins, jog back
Run 0-100, 20 merkins, jog back
Run 0-100 – 0

MARY:
Return to our primordial soup days, just to remember:
LBCs
Flutter Kicks

ANNOUNCEMENTS:
Night Owl Thursday at 6:30
Open Qs available this summer, encouragement to sign up even if haven’t done before

COT:
YHC has realized that his current “era” as a father has made maintaining his friendships difficult – friends with kids don’t have time, friends without kids can’t relate –> Grateful for the community and support from F3, including the encouragement to Q. YHC is working on evolving for this current era

Date: 2026-06-16
AO: Atlantis
Q: 9-Lives ,
PAX: J-Lo, Hammer, Hammerhead, Hound Dog, Mom’s Spaghetti, Palmetto, Dairy Free, 9-Lives, Link (F3 Houston), Triple H, Wrecking Crew, 12th man FNGs: None
COUNT: 12
WARMUP:
– LBAC
– LBAC in reverse
– Katie Ladeckys
– Haymakers
– Learning to Phelps
– Grass Grabbers
– Goofballs
–
THE THANG: Ladder
BBSU on one end V-ups
Bear crawls between and modify Lt. Dans.
Part 2 – circle up and plank waterfall
2 shoulder taps all the way around then 4 shoulder taps, then 2 plank jacks, then 4 plank jacks. Finally all 12 men led 10 reps of an ab exercise. Cool down back stretch. MARY: :point_up:
ANNOUNCEMENTS: GTE in September in Blue Ridge
COT: Q asked every 3rd man to kick us off. Q closed in prayer.

Date: 2026-06-16
AO: Delphi
Q: Pop Fly ,
PAX: Doodles, Toolbox, Peanuts, Flea, Crop Duster, Part-Time, Atlas, Pop Fly, Norm, Dunder, NOAA, Nano, Obadiah FNGs:
COUNT: 13
WARMUP: Yes
THE THANG: 4 Corners
1 minute EMOM timer for 32 minutes
Each corner had 4 rounds + mode of transportation
MARY: No
ANNOUNCEMENTS: Not really
COT: Bring joy to others

Date: 2026-06-15
AO: Terrapin Station
Q: 2 percent ,
PAX: Vila, 2 percent, Groundhog, Enron, Ripcord
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Mosey’d around the neighborhood and stopped along the way for a few progressions: Squats/lunges
• 10 Slow Squats
• 10 Lunges IC
• 10 Curtsy Lunges
• 10 Lunge Pulse IC
Merkins
• 10 Slow Merkins
• 10 Prison Merkins IC
• 10 Perfect Merkins
• 10 T Merkins
Blocks
• 10 March IC
• 10 Alternating Step Up IC
• 10 Alternating Step Up w/ High Knee IC
• 10 Box Jumps
Glutes
• 10 slow Glute Bridge IC
• 10 90 degree Glute Bridge
• 10 straight leg Glute Bridge
Hips
• 10 Hip Dip
• 10 lateral Hip raises
• 10 90/90’s

MARY: 3 rounds in the Danish Torture Chamber (aka Copenhagen Planks)

ANNOUNCEMENTS: Night Owl, 9/11 Stair Climb

COT: 1 minute meditation in corpse pose.

Date: 2026-06-15
AO: The Patriot
Q: SAAS ,
PAX: SAAS, DoorDash, Big Short, CableGuy, Lucius, Rim Fire, Wedding Singer, Craigs List, Bob the Builder, Strange Brew, Piano Man, Malpractice FNGs: None
COUNT: 12
WARMUP: usual
THE THANG: celebrated the following June 14th birthdays

– United States Army (1775) — 251 squats
– Flag Day (1777) — 249 4-count shoulder taps
– Che Guevara (born 1928) — 98 4-count mountain climbers
– Donald Trump (born 1946) — 80 4-count american hammers
– Boy George (born 1961) — 65 4-count lunges
– Evan Benoit (born 1977) — 49 burpees

Done Dora-style, with 98 yard coupon carry (PAX’s choice) for alternating partner. For extra America, 13 thrusters with a 35# wooden plank of the pledge of allegiance.

Fellowship lap as each pair finished, held plank and waited for six.

ANNOUNCEMENTS: night owl Thursday, ruck and float being organized

COT:
Jesus told us to “love our enemies”. The quote “hate cannot drive out hate, only love can do that” has been attributed to MLK, Gandhi, and Buddha, and graces many a yard sign here in Arlington. But we are hypocrites, all of us have hate in our heart, maybe even toward some of the June 14th birthday boys. It is hard to love our enemies, but we can at least say happy birthday to them. It’s a start.