Category: Uncategorized

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Boulder Shoulders

Date: 2026-05-06
AO: Ignite
Q: East Wing ,
PAX: East Wing, Ripcord, Trademark, Basic, Legacy, Kodak, Rim Fire FNGs:
COUNT: 7

WARMUP:
SSH, IW, HS, MNC, LBAC, RVE, WMH, DD, CK — learning to count like a Q is hard. Quick medium lap.

THE THANG:
Boulder Shoulders / What Have I Done?
Pyramid – 5 sets
10/15/20/15/10 reps of the following:
– Coupon OH Press
– Full-ROM Coupon curls
– Coupon Merkin
– Rifle Carry — small lap
– Single-arm Coupon (or 1/2 coupon) OH Press
— owwie
– Single-arm Upright Row
– Derkins
– Medium lap

Burnout:
20 reps Coupon OH Press
20 sec Coupon OH Hold

MARY:
60 LBCs

ANNOUNCEMENTS:
Murph, Bone, Convergence, the usual
Thursday evening AO
Ripcord finds peace and stability in mornings with F3 amongst the current chaos of his life

COT:
Reminder to leave your comfort zone if you want to see change. Routine and rhythm are great, but sometimes you gotta step out.

FOR SHAME:
Goldfish — 20 burpees on arrival next Wednesday

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Horizon

Date: 2026-05-06
AO: Horizon
Q: SPINAL TAP ,
PAX: 3 mile, Kodiak, Attache’, Purple Rain, SPINAL TAP
FNGs: None
COUNT: 5
WARMUP: SSH, Cherry picker water wheel, hill billy, IW, Abe Vigoda, MNC, WGS
THE THANG: 11s— Blockies—American Hammer, Bent over row—Toy Soldier, Chest press, No surrender MARY: Around the horn
ANNOUNCEMENTS:
COT: Sack of Rome

Posted on

Atlantis – Tue

Date: 2026-05-05
AO: Atlantis
Q: Hammerhead ,
PAX: Hammerhead, Hammer, Bougie, Wavetalker, Infinity, Palmetto, Mom’s Spaghetti, Teenager, @Brick from Sacramento, @Beeper FNGs: 1 @Beeper
COUNT: “10”
WARMUP: SSHs / DQs / WMHs / WGSs / DDs / KneeSweepers …everything by 23
THE THANG: (in future we will re-format this into more of an agility drill in the shape of a “W” and call it the “WaveWalker.”
For today we did this in Tee Shape and at the bottom center of the Tee were seven (7) Merlin’s. On either side of the tee were five (5) Burpees or nine (9) Jump Squats.Q created some confusion with this and the chart I drew up would have helped but I forgot it. Split into four two man teams (@Teenager did it OYO). Five rounds in total. So 5 visits to each of those three stations. Like I said in future may be a W without stopping at any of the points, just changing directions and flaking the W with Merkins and Jump Squats. The NEXT Thang was Burpee soccer.
Both Thangs were enjoyed by Will in summer of 2024 when he was up here from Charlottesville.
Rules for burpee soccer were that goalies are in Plank and whenever the ball goes out of bounds all PAX do three (3) burpees. Also, the scoring team runs a gasser down and back while the scored on get to enjoy five (5) burpees (and then we were supposed to swap sides of the field but Q forgot to mention that as well). MARY: Circle of Plank w variations.
ANNOUNCEMENTS: we didn’t really relay any F3 business.
COT: Our focus was on sharing about the hard felt loss of @Wavetalker (Will Lankford) and the kind of guy he was: Fill of life, energy, spirit and adventure. We lost him a Potomac River tragedy on Sunday that still seems so unreal. But I know this: He lives on in us. Faithful friend, be not far from our thoughts and touch our spirits. We are fraternally, eternally yours.
Link to poem read during CoT: https://www.thefuneralpoem.com/10/famous-poets-poems/henry-scott-holland/27/death-is-nothing-at-all-death-poetry-verses?paid=13