Category: Uncategorized

Date: 2026-04-04
AO: The Farm
Q: Squatter ,
PAX: Squatter, Short-Timer, Firehead, Infinity, Trilogy, Sparky FNGs: None
COUNT: 6
WARMUP:
THE THANG:
Ruck through Sully with a break doing with ruck sacks:

Merkins
Squats
Overhead press
Swings
Rows

MARY:
ANNOUNCEMENTS:

Firehead Q Monday, Trilogy Q Wednesday
COT:

Date: 2026-04-03
AO: Horizon
Q: Disco ,
PAX: Poe, Disco, SAAS, Kodiak
FNGs: None
COUNT: 4
WARMUP: SSH, MNClub, WMH/CP, D Dog/Up Dog, OYO.
THE THANG:
Run through the neighborhood, stopping to work through rungs on the ladder: 5 burpees
10 merkins
15 mountain climbers
20 jump squats
25 monkey humpers
30 Bobby/Danny Hurley’s
25 dips
20 Bulgarian squats
15 plank jacks
10 box cutters
5 PYO merkins
MARY: Timer runs/bear crawls/lunges/Frankensteins the bases. Rest of PAX perform a Core Exercise of their Choice. ANNOUNCEMENTS: Murph. Boneathon.
COT: YHC has had friends with health troubles recently. Stay close to those you care about. Live each day as if it were your last.

Date: 2026-04-03
AO: Atlantis
Q: Hammer , Hammerhead
PAX: Hammer, Hammerhead, Hubble
FNGs: None
COUNT: 3
WARMUP: The standard. SSH, LBC, DQs, Cherrypickers, IW,
THE THANG: 4×4 Norwegian redux!
>From the “light tower” (that never seems lit), 80% effort towards the navy yard boardwalk, 2 minutes out, 2 minutes back
Once you’re back, 3 minutes of Mary-with-Hammerhead featuring: deadbugs, American Hammers, superman holds, etc.

MARY: Recumbent bikes and heels to heaven. The seated ab circles to close out were a big hit.

ANNOUNCEMENTS: Nothing new. Volunteer to Q at Convergence!

COT: Marshal your energy wisely – don’t self-destruct by taking offense, especially when others’ intentions aren’t to offend.

Date: 2026-04-03
AO: Terrapin Station
Q: Ice Tea ,
PAX: Robo, 2 percent, Goldfish, Ice Tea
FNGs: None
COUNT: 4
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, IBACs, Moroccan NCD, Turnip Twists, WMH, DDs, Runner’s Stretch, WGS, Fellowship Lap

THE THANG: Wheel of (Mis)Fortune
Corner 1- Goblet Squats
Corner 2- Tricep Ext
Corner 3-Derkins
Corner 4- Thrusters

Split into 2 groups. Beginning in the middle, perform 5 burpees. Rifle carry to your group’s corner. Perform 20 reps of the exercise shown in your corner. Carry coupon back to center for 5 more burpees. Then, in a clockwise manner, rifle carry to the next corner and repeat the process.

After corner 4 is complete, perform 5 burpees in the center and take a lap around the track. Then do the circuit all over again, reducing the reps at each corner by 5. Rinse and repeat.

MARY: Flutter Kicks and Toy Soldiers

ANNOUNCEMENTS: check the channel for lots of fun things

COT: Lots of our F3 brothers are injured, have sick or injured families or have recently lost a loved one. Check on your brothers and take initiative to help them out.

Date: 2026-04-03
AO: The Farm
Q: Squatter ,
PAX: Squatter, Firehead, Trilogy, Short-Timer
FNGs: None
COUNT: 4
WARMUP:
SSHs IC
Michael Phelps IC
Beet pickers
Willy Mays Hayes IC
Rockettes

THE THANG:
Merkins
Reverse Lunges
Mountain Climbers IC
Imperial Walkers

Walking Lunges

At the bleachers:
Derkins
Dips
Step Ups
Erkins

Frankensteins

Toddler Squats
Shoulder Taps
Forward Lunges (Each leg)
Bird Dogs

Repeat

MARY:
Flutter Kicks
Side crunches
American hammer
Dirty dogs

ANNOUNCEMENTS:
Ruck 7AM tomorrow (Saturday)
Firehead Q on Monday

COT:
Had a nice vacation with my family where I made it a point to maximize staying present and enjoying each moment. I found that I enjoyed the trip much more.