Category: Uncategorized

Date: 2026-05-13
AO: The Patriot
Q: Rim Fire ,
PAX: CableGuy, My Space, Trademark, Ice Tea, Strange Brew, Groundhog, Piano Man, Wedding Singer, SAAS, Smokey, Lucius, Deliverance, Jones, Big Short, Lazlo, Boardwalk, Rim Fire, Hardship, Malpractice FNGs:
COUNT: 19
The Strange Brew Special
WARMUP: SSH, IW, HB, MP, LBAC, R, CT, WMH, DD, RS, WGS, CC
THE THANG: AMRAP of:
15 overhead presses
15 curls
15 coupon squats
15 WWII
Run a lap or do a carry to the 50 and back
Repeat until time
MARY: Toy soldiers, side plank leg raises, dirty dogs, donkey kicks
ANNOUNCEMENTS: the_night_owl tomorrow at Quincy Park/Quincy Hall, Murph on Memorial Day, boneathon, convergence
COT: Guest COT by Smokey. Smokey tore his ACL last Sunday. Initial reaction was frustration and worry about what he would do following the injury. Since then, he’s turning what could be a tough situation into an opportunity. He’s building relationships with friends and family, handling the adversity, and making the best of it. We can all follow Smokey’s example on dealing with adversity when we face it ourselves. Prayers for Smokey as he goes under the knife in a couple of months and for his prehab and rehab.

Date: 2026-05-13
AO: Horizon
Q: sticks ,
PAX: sticks, Bo, Bellhop, Attache’, Disco
FNGs: None
COUNT: 5
WARMUP: WMH, SSH, stretching
THE THANG:
BLOCK 1 — COUPON STRENGTH (~15 min)
5 rounds, no rest between rounds, 60-sec rest after each full round: • Coupon Squat x 20
• Bent-over Coupon Row x 20
• Overhead Press x 15
• Merkins x 15
• Coupon Lunge (each leg) x 12

Block 2 – Suicides with a rifle carry on the third one

MARY: stretching
ANNOUNCEMENTS: boneathon
COT:
Count the day lost at which
the setting sun
sees at its close
no worthy action done

— David McCullough

Date: 2026-05-13
AO: Compound
Q: Corkscrew (F3 The Capital) ,
PAX: Sunny, Yardbird, Obadiah, Doodles, Poe, Corkscrew (F3 The Capital), Hightower, Monte Karlo, citrus FNGs: None
COUNT: 9
WARMUP:
– SSH
– Michael Phelps
– Arm Circles (forward + back)
– Imperial Walkers
– Hillbillies
– Willy Mays Hayes
– Inchworms
– World’s greatest stretch progression
– Downward dog
– Cobra Kai
– Ricky Bobby fellowship lap

THE THANG:
– Suicides to all white lines
– Big boy sit-ups x20
– Merkins x20
– Squats x20
– Ricky Bobby fellowship lap
– Flutter kicks x20
– High Plank x20sec
– Alternating lunges x20
– Suicides in 25 yd increments
– LBCs x20
– Plank get-ups (Glees?) x12
– Squats x20
– Ricky Bobby fellowship lap
– Burpees x20
– Suicides in 50 yd increments
– Freddie Mercuries x10
– Merkins x10
– Squats x10
Countdowns in between

MARY:
– SSH
– Michael Phelps
– Arm Circles (forward + back)
– Imperial Walkers
– Hillbillies
– Willy Mays Hayes
– Inchworms
– World’s greatest stretch progression
– Downward dog
– Cobra Kai

ANNOUNCEMENTS:
Murph on Memorial Day – one more Monday prep
Boneathon – see Slack channel
Unsanctioned F3 hiking activity – see Doodles

COT:
– Life has been go go go mentally and physically for the past month
– Purposefully chose a workout with less lifting, while still trying to get a decent workout in – It’s important and okay to rest and decompress
– It’s possible to strike the balance, but you have to be intentional about it

Date: 2026-05-12
AO: Delphi
Q: NOAA ,
PAX: Dunder, Norm, Ashe, Nano, YNAB, NOAA, Toolbox, Monte Karlo, Peanuts FNGs: None
COUNT: 9
WARMUP: the usual

THE THANG:
30 seconds to perform 10 of each exercise. 12.5 minutes for each round

Round 1
10 Merkins
10 Big Bois

Round 2
10 Squats
10 2-count Mountain Climbers

MARY: everyone led an exercise

ANNOUNCEMENTS:
Murph
Bonathon
Convergence

COT: Bad news and tough situations seem to keep rolling in. Take a minute and realize it’s not as bad as you first thought.

Date: 2026-05-12
AO: FreeState
Q: Dungeon Master ,
PAX: Bluto, Winston, Dungeon Master, Mumford, Shepherd, Nomad FNGs: None
COUNT: 7
WARMUP:
– SSH x10 IC
– Swingbillies x15 IC
– Carolina Dry Docks x15 OMC
– Michael Phelps x10 IC
– Seal Claps x10 IC
– Hairy Rockettes x10 IC
– Windmills x15 IC
– Motivators (single count) – 8x decreasing: SSH, half arm motion SSH, just leg SSH, and hop
– Cherry Pickers x15 IC
– Mosey – GET COUPON AND/OR COUPON FRAGMENT
THE THANG:
– SET 1
– Slow curls OMC x16
– Slow bent over rows OYO x16
– Slow squats OMC x10
– Slow deadlift OMC x10
– REPEAT
– Mosey OR Count down – say “F3” at 3
– SET 2
– Calf Raises IC x15
– Chair Sit pass coupon IC x15
– Wall push-offs OYO x15
– Squats against wall OYO x15
– REPEAT
– Mosey OR Count down – say “F3” at 3
– SET 3
– Burpee OYO x10
– Slow Lunge OYO x16
– Chest Press IC x15
– Windshield wiper OYO x16
– REPEAT
– Mosey OR Count down – say “F3” at 3

MARY:
– LBC x 15 IC
– Protractor (5-6 angles, 5 count hold each)
– X-factors x10 IC
– American Hammers x10 IC

ANNOUNCEMENTS: Convergence
coming up in June (not sure of date), Teddy Roosevelt Island National Park

COT: appreciation of fellowship while traveling to other AOs