Category: Uncategorized

Date: 2026-06-08
AO: Acropolis
Q: Baywatch ,
PAX: NOAA, Baywatch, Yard Sale, Obadiah, Hightower, OnlyFans, Byrdman, Half-Caff FNGs: None
COUNT: 8
WARMUP: Various stretches across the field. ‘Mercans, WGS, Cobra. Various running back.

THE THANG: The baseball field was simulated on a football field by running to the sideline 30, mid field, sideline 30 and goal line. 1 pax runs the bases while others do exercises for encouragement. SSH, Imperial Skywalkers, Lateral lunges, and Moroccan nightclubs. Each time a pax reaches home plate they pick up a teammate and continue running. The exercise changes for those not running each time the pax reach home plate. Eventually everyone is running and 1 by 1 each pax stops running in the order they started running. They begin cycling through the exercises for encouragement. Eventually everyone stops running.

All pax ran bases again as a group and stopped at each for more exercises.

Coach was mean and finished off with burpee shuttle runs every 10 yards to the 50.

MARY: 250 reps to celebrate America 250

ANNOUNCEMENTS: 2nd F – Baywatch going away event. This Saturday at Rambler’s. Talk to Doodles for details.

COT: In life there is pain and suffering. Pain is not optional; suffering is. Choose suffering that is meaningful so that the world doesn’t choose it for you.

Date: 2026-06-08
AO: Terrapin Station
Q: Ripcord ,
PAX: Enron, V8, Lazlo, Summit, Ripcord, 2 percent, Goldfish, Ice Tea FNGs: None
COUNT: 8
WARMUP: Side Straddle Hop, Imperial Walker, Hill Billy, Itty Bitty Arm Circles, Michael Phelps, Down Dog
THE THANG: Dora Style Inspired by the 82nd Anniversary of D-Day / Normandy (2 rounds) 1st Infantry Division – 1x 1/4 mi Lap
2/75th Rangers – 75x Coupon Shoulder Press
4th Infantry Division – 40x Bonny Blairs
29th Infantry Division – 29x Blockies
82nd Airborne – 82x Coupon Swings
101st Airborne – Coupon Squats
MARY: 101x flutter kicks / hello dollies
ANNOUNCEMENTS:
COT: Today we’re able to show up, work hard, and push each other because generations before us carried the load. Be grateful to those who came before, who made mornings like this possible.

Date: 2026-06-05
AO: The Farm
Q: Bonefish ,
PAX: Squatter, Firehead, Bonefish, Infinity, Gus (Jordan Carpenter), @Short-Timer FNGs: None
COUNT: 6
WARMUP: Dynamic warmup: Mosey, knee pulls, ankle pulls, worlds greatest stretch combo, arm circles.
THE THANG: 4 Corners: 20->1 Merkins, Squats, Carolina Dry Docks, American Hammers.

Alternate Bear Crawl and Lunges between corners.
MARY:
ANNOUNCEMENTS: Convergence.
COT: Mother in Law’s medical condition worsening. Wife in FL to help out. Prayers for family.

Date: 2026-06-07
AO: Social Distance
Q: Wedding Singer ,
PAX: Rim Fire, Speedo, Wedding Singer, Trademark, 2 percent, Piano Man, Big Short, Gambler FNGs: None
COUNT: 8
THE THANG: 6 miles – defiantly out and back, 44 merkins

Date: 2026-06-06
AO: 1st F
Q: Lazlo , Hops, Promoter, NOAA, Hobbyhorse
PAX: Legacy, Enron, Infinity, Shake ‘n’ Bake, Cannoli, F3 Scabby, Promoter, Hobbyhorse, Birdman, Nano, Basic, Winston, Horshack, NOAA, FIFA (F3 The Capital), Yard Sale, Strange Brew, 120, Tariff, Hammer, Summit, Double D (Summerville SC), Rim Fire, Traveler, Pigeon, Hops, Pop Fly, Boardwalk, Lazlo, Firehead, Piano Man, Kodak, East Wing, Prime, Moon Man, Tonka FNGs: 1 Tonka
COUNT: 37
Pretty great to be able to celebrate 8(ish) years of F3 in the Capital. Add the years that Horshack and crew actually used Teddy Roosevelt Island as an AO, plus the years at Mount Vernon, divide by pi, and you still get 8, it’s like magic. Shoutout to co-Qs Hobbyhorse for organizing Coffeeteria, and Hops Promoter and NOAA for leading the workout.

WARMUP: SSH, Imperial Walkers, Hillbillies, Moroccan night clubs, cherry twists, Willie Mays Hayes, LBACs, downward dog

THE THANG:
Hops-> core and cardio got the sweat started
Promoter -> leg burn extravaganza
NOAA -> laps of shoulder killers, and my first time with walking imperial walkers

MARY: Ring o’ fire, American Hammers, can openers, flutter kicks

ANNOUNCEMENTS: Nope

COT: Convergence is one of the few times we all get together as a region. It’s a chance to meet and reconnect with PAX from all over the region and remember that we’re bigger than just our normal workout group. We’re a fraternal organization (minus the initiation ritual). It’s a Brotherhood, bound by common interest in Getting Right, but also looking out for one another (Leave no man where you found him) and our community. Great to see you all and looking forward to Year 9.