Category: Uncategorized

Date: 2026-04-23
AO: Olympus
Q: Nano ,
PAX: Nano, Baywatch, Toolbox, Baywatch, Rollingstone, Crop Duster, Peanuts, Baywatch, Doodles, Monte Karlo, Atlas FNGs: None
COUNT: 11
WARMUP: Side straddle hops; arm circles; Michael Phelps; cherry pickers; World’s Greatest Stretch
THE THANG: Deconstructed man makers (plank jack, merkin, block squat, curl, overhead press). Start at end zone: 1 rep or each, run field and back, bear crawl with block to 5-yard line. Round 2: 2 reps of each, run field and back, murder bunny to 10-yard line. Continue pattern increasing distance to the 50, then every 10 yards to the end as we work back down to 1. Finished with wind sprints. MARY: Big boy sit-ups 1 total.
ANNOUNCEMENTS: Road cleanup this Saturday; Murph on May 25; Convergence on June 6
COT: Reflected on videos of dads with young kids, connecting it to personal experience and how quickly time has passed with my son now heading to college

Date: 2026-04-22
AO: The Bullpen
Q: Peanuts ,
PAX: Peanuts
FNGs: None
COUNT: 1
WARMUP:
THE THANG: Strapped on my pack and explored the power lines behind the school. MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-04-21
AO: The General
Q: Tariff ,
PAX: Muggins, Gherkin, Robo, Tariff, Landscape, Trademark, Hops, Flux FNGs:
COUNT: 8
Warm-up (7m)
SSH
Imp-Walkers
Hillbillies
Willie Mayes Hayes
Micheal Phelps
Downward Dog
World’s Greatest Stretch
Cobra Kai

Round 1: Dead Bug DORA (15m)
Partner: alternate – Dead Bug, coupon toe taps
Switch: Every 25 reps of main exercise

100 WW2 Sit-ups
150 Merkins
200 Squats

Round 2: Rifle Carry x Farmer Carry Endzones (10m)
Rifle Carry to other endzone
25 Coupon Curls
Farmer Carry Back, switch hands at the 50
25 Coupon Swings

Repeat 2x

Round 3: Dips and Step-ups (10m)
25x Dips
20x Step-ups
Repeat 3x

MARY – 5m
Penguin Crunches 30x IC
Flutter kicks 20x
Dirty Dogs 15x each leg

ANNOUNCEMENTS:
boneathon
memorial-murph-wod
convergence

COT:

Date: 2026-04-17
AO: Rec League
Q: FIFA (F3 The Capital) ,
PAX: John Kluge, Promoter, 120, FIFA (F3 The Capital)
FNGs: None
COUNT: 4
WARMUP:
WU

THE THANG: circle of jerks using equipment and body weight

MARY: many awful things

ANNOUNCEMENTS: I didn’t know it at the time, but I was about to leave my phone on the roof of my car during coffeteria where it would stay until I pulled onto falls rd where it was smashed to oblivion by 1 or more cars. Pay attention to your stuff and for god sakes back your shit up to the cloud.

COT: see above

Date: 2026-04-22
AO: The Patriot
Q: Hops ,
PAX: Rim Fire, Walker, My Space, CableGuy, Hops, Shank, Wedding Singer, Jones, Big Short, Overthrow, Ice Tea, Lucius, SAAS FNGs: None
COUNT: 13
WARMUP: The usual
THE THANG: Round 1: Descending sets of merkins (starting at 20), coupon calf raises, coupon swings, coupon squats, fellowship lap. Round 2 at the benches: Descending sets of dips (starting at 30), lunges, incline merkins (20), body weight squats, decline merkins (15), fellowship lap with coupons. Round 3: 3 minutes of continuous burpees (3) and coupon swings (5). MARY: Flutter kicks, LBCs, Freddy Mercurys
ANNOUNCEMENTS: Happy Hour Friday, Boneathon, Murph, Convergence.
COT: Always intrigued by F3 lexicon, Mumble Chatter is a personal favorite. We offer words of encouragement, catch up, give advice, and crack jokes in the dark while doing hard things. How does this compare to your mumble chatter at home or work? Are you setting a tone of leadership, fun and growth while focusing on the big picture?