Category: Uncategorized

Date: 2025-05-21
AO: horizon-ao
Q: Gherkin
PAX: Kodiak, Purple Rain, Fish Fry, Attache’, Disco, Old Bay FNGs: None
COUNT: 7
WARMUP
SSH, arm circles, IWs, Hillbillies, Michael Phelps, Abe Vagota, Cherry twists, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG – F3 SPEED Cornhole
Rules:
• Broke into teams
• The throw line is 10 yards from the exercise line and the boards are 7 yards from the throw line. • PAX take turns throwing while the others exercise
• The 1st PAX from each team bear crawls from exercise line to the throw line, throws 4 bags, notes his score, picks up all 4 of his bags, drops them at the throw line and runs back to his team. • That team then moves on to the second exercise in the set.
• Repeat until a team has scored 13 or more. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0) • Alternate between exercise sets A and B.
• Winners run, losers do burpees
Exercises:
Set A – Merkins, Monkey Humpers, American Hammer, Burpees
Set B – No Cheat Merkins, Bobby Hurleys, Mountain Climbers, Burpees
MARY
LBCs, American Hammer, Flutter Kick, Dirty Donkeys

ANNOUNCEMENTS
• The Murph Challenge is this coming Monday, Memorial Day at George Mason • Boneathon Saturday May 31st
• Terrapin Station – Monday beatdowns start Monday June 2
• Convergence is Saturday June 7th at Roosevelt Island. Multiple Qs

COT
• YHC’s 54th birthday is this week.
• As I’ve grown older, I’ve learned that not all friendships are equal. The best people to surround yourself with are people who celebrate your progress, challenge your thinking, and push you to be your best self—even when it’s uncomfortable.
• Good friends support you, but the best friends stretch you. They’ll call you out when you’re slacking, not to tear you down, but because they believe you’re capable of more. They’re the ones who clap the loudest when you win. They’ll push you to apply for the job you don’t think you’re qualified for. They’ll nudge you toward the right kind of relationship, not just the convenient one. They’ll remind you of who you are when you forget.
• I want to surround myself with people who inspire me—people who make me want to level up, not just fit in. That’s why I love F3 – leave no man behind and leave no man where you found him. You guys inspire me.

Tags: horizon-ao, Kodiak, Purple Rain, Fish Fry, Attache’, Disco, Old Bay

Date: 2025-05-21
AO: thepatriot
Q: Wedding Singer
PAX: Lazlo, Booking, Lucius, Shake ‘n’ Bake, Maguire, CashApp, Groundhog, Bob the Builder, Rim Fire, Strange Brew, CableGuy, Prestige, SAAS, Deliverance FNGs: None
COUNT: 15
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Itty Bitty Arm Circles, Cherry Pickers, Downward Dog, Worlds Greatest Stretch

THE THANG: Break into four groups and rotate

Station 1: 10 Atlas Shrug, 10 Coupon Squat, 10 Coupon Swing, repeat. Soldier Carry to #2

Station 2: No coupons. 20 Merkins, 20 IC Mountain Climbers, 20 IC Shoulder Taps, repeat. Farmer Carry to #3

Station 3: 20 Coupon Curls, 20 Around the World, 20 Overhead Press, repeat. Should Carry to track.

Station 4: Run a lap, serve as timer

MARY: Leg Lifts over Coupons, Flutter with Coupon, Bridge with Coupon, Dirty Dogs, Donkey Kicks, Bird Dogs, Superman, Side Plank with Leg Lift, LBC, Flutter Kicks, Stretch

ANNOUNCEMENTS: Murph, Boneathon, Convergence, Thursday morning bonus at 5:15

COT: Reflecting on how we handled my wife’s health crisis three years ago, I rose to the occasion and was present, attentive, picked up the extra chores, all the good things. Now that we are “back to normal,” trying to maintain the good attitude and practices – and not get annoyed by the minutiae of everyday, like the toilet paper rolling the wrong way. We shouldn’t need a crisis to be the men we need to be.

Tags: thepatriot, Lazlo, Booking, Lucius, Shake ‘n’ Bake, Maguire, CashApp, Groundhog, Bob the Builder, Rim Fire, Strange Brew, CableGuy, Prestige, SAAS, Deliverance

Date: 2025-05-21
AO: ignite
Q: Fitz-Hume
PAX: Popeye, Kodak, Legacy, Ice Tea, Goldfish, Pepco, @gandalf, @siren, @freestyle, @PJ, @Basic FNGs: 2 @PJ, @Basic
COUNT: 12
WARMUP: The usual: SSH, RVE, MN, MP, WMH, DQ, merkins, OHP, coupon squats, coupon swings
THE THANG: work in pairs, one doing the exercise, the other making a loop in farmers carry or rifle carry:

100 inchworms
100 OHPs
100 cactus squats

MARY: same idea, but hold a plank while your partner walks.

ANNOUNCEMENTS: Murph, B-a-T, Convergence

COT: Trust the Process

Tags: ignite, Popeye, Kodak, Legacy, Ice Tea, Goldfish, Pepco, @gandalf, @siren, @freestyle, @PJ, @Basic

Date: 2025-05-21
AO: thefarm
Q: Firehead
PAX: Running Man, Sparky
FNGs: None
COUNT: 3
WARMUP:
Grady Corns, Don Quixotes, Michael Phelps, Mosey around the fields

THE THANG:
Tabata Squats x 8
Tabata Merks x 6

Sprint across field and mosey back
Tabata Reverse Lunges x 6
Tabata Shoulder Dips x 6

Tabata SSH x 8
Tabata American Hammer x 8

Tabata Burpees x 6
Tabata LBCs x 6 (finished after a few rounds)

MARY: N/A

ANNOUNCEMENTS:
Trilogy VQ on Friday

COT:
Discussed the injury that my son had last Friday where he rips his scalp across and required 9 staples. Although getting the staples were painful for him, I’m glad he was back to normal quickly and looks to be healing quite nicely.

Tags: thefarm, Running Man, Sparky

Date: 2025-05-21
AO: compound
Q: Hightower
PAX: Rambler, citrus, Poe, Sunny, Big Bird, Skidoos, Obadiah, Waterboy from F3 Tampa FNGs: None
COUNT: 9
WARMUP:
A few warm up exercises then bunch of stretching
Then fellowship jog through Mosaic.

THE THANG:
AMRAP: B O M B S 20/25
20 burpees
25 over head press
20 merkins
25 big boys
20 squats
Lap up and around garage

We got 3 rounds done.

MARY:
Ring of Fire rounds of Mary

ANNOUNCEMENTS:
Memorial Day Hero WOD: Murph Challenge
Boneathon
Capital Anniversary Convergence

COT:

Remember what Memorial Day is about, paying our respects to those that gave ultimate sacrifice for our country.
Last year I got to tour Normandy, France including the US Cemetery. Got to see where the ending scene from Saving Private Ryan. Earn It.

Tags: compound, Rambler, citrus, Poe, Sunny, Big Bird, Skidoos, Obadiah, Waterboy from F3 Tampa