Category: Uncategorized

Date: 2026-05-06
AO: Compound
Q: Monk ,
PAX: Skidoos, Popeyes, Corkscrew (F3 The Capital), Monk, Monte Karlo, Roddick FNGs: None
COUNT: 6
WARMUP: SSH , imperial walkers, hillbillies, down dog, worlds, greatest stretch, THE THANG:
The Bert
25 Blockies
Run to the far corner of the field
25 Merkins
Walking Lunges (did this as a group, down the width of the field and halfway up the side) 25 Squats
Ran the remaining lap
Repeato x 4
MARY:
ANNOUNCEMENTS:
COT: This’s has been the week in which the outcomes of all of my Director mistakes have manifested themselves. When this happens, it simply shows you what you need to work on. Remain willing to change, and resist the temptation to keep doing what hasn’t been working.

Date: 2026-05-06
AO: The Bullpen
Q: Trolley ,
PAX: Peloton, Trolley
FNGs:
COUNT: 2
WARMUP: IWs, Hillbillies, Beet Pickers, WMHs, Motivators starting at 5.

THE THANG: Blackjack! (amended from Infinity workout at thefarm)
Using a standard 52-card deck, have the PAX draw cards until (1) the PAX decides to hold, the cards add to 21, or the PAX draw another card that puts the total over 21 (a bust). Anytime someone gets 21, take a 21-count rest.
Each round, perform as many of the following exercises as the number on the cards of their suites: – Spades: Jump Squats
– Diamonds: CDDs (Carolina Dry docks)
– Clubs: Bonnie Blairs (single count)
– Hearts: Beast Merkins (from forward leaning rest position, squat back onto balls of feet, then go forward and down into a Merkin) Also perform one of the following, depending on the total score each round: – Hold: 60m Sprint
– Blackjack (21): 21-count rest
– Bust: 10 Burpees
Mary: Freddie Mercury, Rosalittas, American Hammer, Side Crunches.

CoT: celebrated the example of some f3 OGs (Hightower & Major Payne) as well as other leaders (Infinity & Peloton) from Capital region

Date: 2026-05-06
AO: The Patriot
Q: Peanuts ,
PAX: Big Short, Lucius, Booking, SAAS, Peanuts, Jones, Hops, Strange Brew, Walker, Piano Man, Shank, Shake ‘n’ Bake, Lazlo, Wedding Singer, citrus, CableGuy, Malpractice FNGs: None
COUNT: 17
WARMUP: in fine peanuts fashion I allowed others to lead
THE THANG: Begin each round by checking in with 5 burpees, 6 thrusters, mosey out and back.

Celebrated history with:

54 squats for 1954 Roger Bannister sub 5 min mile

31 chest presses for 1931 birth of F3 hero Willie Mays

7 blockies and 14 burpees for Babe Ruth’s first home run

37 curls for 1937 Hindenburg disaster

202 calf raises for the 2002 founding of SpaceX

57 OHPs for 1957 final airing of I Love Lucy
MARY: did a few rounds
ANNOUNCEMENTS: the trifecta. Yours truly will Q the Murph on 25 May at 0700 at GMU. Come out Mondays at 0530 for some Murph prep.
COT: Thanks for the opportunity to Q. It’s pretty easy and hard to screw up. Encourage HIMs to get outside their comfort zone.

Date: 2026-05-07
AO: The Agency
Q: Rim Fire ,
PAX: SAAS, Trademark, Lazlo, Rim Fire, Fosbery, Heisenberg (The Cliff – San Antonio), Hemmingway, Denver FNGs: 2 Hemmingway, Denver
COUNT: 8
WARMUP: SSH, IW, HB, MP, LBAC, R, CP, WMH, DD, WGS, CC
THE THANG: Start mosey around the school with various exercises including a lap of high knees, stretch of butt kickers, and lunge walk.

Mosey to the baseball field for a round of bear crawl baseball. Divided into two teams; one team did a bear crawl relay around the infield while the other ran, touched the right field foul pole, ran the warning track, touched the left field pole, ran home. Bear crawlers won both rounds.

Moseyed to the rock and worked our rock hard abs with flutter kicks in cadence.

Moseyed back to the field. Did first to the number group exercises: 25 coupon squats at the goal line; rifle carry to 50; 25 coupon hand switch merkins; farmer carry to the pullup bar; rotated around so all PAX could max pullups while everyone else did low rows; farmer carry back to the 50; 30 single count lunges; rifle carry back to the goal line. MARY: American Hammers; Dirty Dogs IC.
ANNOUNCEMENTS: Pop-up evening AO (check the the_night_owl channel); Murph/Boneathon/Convergence trifecta.
COT: Find your aspen grove. YHC has been reading From Strength to Strength by Arthur Brooks and considering how to maintain an edge. One point Brooks made was building a community. We might appear like an aspen tree, standing by ourselves and supported by our own roots, but aspens actually join their roots together, sharing resources for the good of everyone near them. Build community with others so you can carry them when they need it, and they can carry you when you need it.

Date: 2026-05-07
AO: Ruck Dynasty
Q: Fish Fry ,
PAX: Attache’, Maguire, Pepco, Fish Fry
FNGs: None
COUNT: 4
WARMUP: milling around
THE THANG: A tour of three tough hills in Arlington while pondering why Mother’s Day is more celebrated than Fathers Day, the possible benefit of bringing back the 3 martini lunch, and various other topics. MARY: none
ANNOUNCEMENTS: don’t forget Mother’s Day, or let your kids forget Mother’s Day.
COT: If your kid’s do something for your wife for Mother’s Day, are you still expected do something as well. We seem wisdom from the greats.