Category: Uncategorized

Date: 2026-05-15
AO: The Driveway
Q: Fish Fry ,
PAX: Trademark, Roulette, Fish Fry
FNGs: None
COUNT: 3
WARMUP: LBACs, OH seal claps, Michael Phelps, hip hoppers, lemon twist, and clock dial on the wall THE THANG:
Tabatas for shoulders and hips. Two rounds each of 45 on and 15 off. I won’t name all the exercises because I will just be making names up like Matt Lyons. You just had to be there to experience them. MARY: mixed into workout
ANNOUNCEMENTS: the_night_owl, convergence, boneathon
COT: Work those supporting muscles as they are critical for you to get the most from your main active chains.

Date: 2026-05-15
AO: The Farm
Q: Trilogy ,
PAX: Short-Timer, Trilogy, Infinity, Firehead
FNGs: None
COUNT: 4
WARMUP:
SSH
Arm Circles
Imperial Walkers
Willy Mays Hayes
Don Quixotes
Beet Pickers

THE THANG:
Pyramid at 5x / 10x / 15x / 15x / 10x /5x
– SSH IC
– Merkins on down
– Grady Corn IC
– Squats on down
– Mountain Climbers IC
– Michael Phelps IC
with movement between levels
– Lunge Worm
– Bear Crawl
– Lunge Walk
– Frankensteins

MARY:
Dirty Dogs
Rosalitas
Tempo LBC
Bird Dogs
Flutter Kicks
American Hammers

ANNOUNCEMENTS:
Firehead for Saturday Ruck Q

COT:
Extended road trip with the M. Saw a lot of this beautiful country and our marriage survived – win, win.

Date: 2026-05-13
AO: The Bullpen
Q: Peanuts ,
PAX: Peloton, Peanuts
FNGs: None
COUNT: 2
WARMUP: SSH; WMH; MP; DD; WGS
THE THANG:
Sets of10:
Curls
Squats
OHP
Step ups
Dips
Cactus Squats
Incline Merkins
Run one lap around baseball field
Rinse and Repeat x2 but add 10 reps and add a lap each time MARY: FKs and AHs
ANNOUNCEMENTS: Murph; boneathon; convergence; HIM society
COT: F3 is great for building leaders but also maintaining some independence and freedom at the local level. The balance is hard for organizations but both are important for long term survivability and growth.

Date: 2026-05-15
AO: Terrapin Station
Q: Booking ,
PAX: CableGuy, Robo, 2 percent, Groundhog, Bone, Flipper, Booking, Horshack, Ripcord, East Wing, Kodak, Ice Tea, Breach, Enron FNGs: None
COUNT: 14
WARMUP: The usual routine SSH—-all the way to— Kobra Kai
THE THANG:
10 blockies
20 low rows
30 curls
40 squats
50 calf raises
Lap around the field

Dora round 1
100 OH press
150 curls
200 squats
Partner run field up hill and back

Dora round 2
100 Alta’s shrugs
100 swings
150 chest press
Partner runs to base of hill and back

MARY: LBC, Flutters, penguin crunches, toy soldiers, dirty dogs, donkey kicks, calf raises
ANNOUNCEMENTS: trifecta of events coming up, HIM society event and beat down at Terrapin
COT: Learn the art of tactfully saying no to your boss by doing it in a way that offers a better solution in the process. Q recently did that and his alternative offered a training opportunity for another colleague and a contingency plan for the firm at the same time while alleviating the Q of an unwanted trip… winning outcome for all!

Date: 2026-05-15
AO: The Patriot
Q: Gherkin ,
PAX: Hobbyhorse, Smokey, Deliverance, Gherkin, Prestige, Jones, Shake ‘n’ Bake, Big Short, Short Rib, Lazlo, DoorDash, Rim Fire, Tax Guy,, Waterboy FNGs: 1 Waterboy
COUNT: 14
WARMUP
SSH, IWs, Hillbillies, Michael Phelps, Cherry twists, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG –
10 Minute EMOM
– Odd Minutes: 25 squats & AMRAP Merkins
– Even Minutes: 25 squats & AMRAP WWII
F3 SPEED Cornhole
Rules:
– Break into teams. Traditional scoring – 3 points through the hole, 1 point on the board, learners are 0. – Q starts a timer for 4 minutes.
– One PAX per team is the thrower and throws 4 bags (1 bag at a time tends to produce a better result).
– As the throwing PAX scores points, his team performs 1 rep of the designated exercise. i.e. if he scores 4 points, the rest of the pax do 4 reps.
– After throwing the 4th bag, he retrieves his bags and hands them to another team member.
– The process is repeated with the PAX taking turns throwing until a team has scored 25 or more.
– The first team to reach 25 before the timer ends is the winner of that round and the round is over. The winning team does not need to perform any exercises. All losing teams perform 1 rep for each point less than 25 they scored plus 5 penalty reps for losing. ie, if a losing team scores 18, they perform 12 reps (5 penalty reps plus 7 reps for being 7 points below the target score). If no team finishes before the timer ends, all the teams lose and perform the above required number of reps. Exercises:
Round 1: Blockees
Round 2: Thrusters
Round 3: Burpees
Round 4: Imperial Blockers

MARY
No time

ANNOUNCEMENTS
– Pop-up AO with post beerateria this summer Thursday nights in Arlington. Check the #the_night_owl channel. – The Murph Challenge Memorial Day Monday at George Mason
– Boneathon Saturday May 31st – sign up so Bone can make you a t-shirt – Convergence is the first Saturday of June (6th) – 0700 at Roosevelt Island. COT
– YHC’s 55th birthday is this month.
– As I’ve grown older, I’ve learned that not all friendships are equal. The best people to surround yourself with are people who celebrate your progress, challenge your thinking, and push you to be your best self—even when it’s uncomfortable.
– Good friends support you, but the best friends stretch you. They’ll call you out when you’re slacking, not to tear you down, but because they believe you’re capable of more. They’re the ones who clap the loudest when you win. They’ll push you to apply for the job you don’t think you’re qualified for. They’ll remind you of who you are when you forget.