Category: Uncategorized

Date: 2026-05-27
AO: The Patriot
Q: Shake ‘n’ Bake ,
PAX: Smokey, Ice Tea, citrus, Enron, Piano Man, Lucius, Shake ‘n’ Bake, CableGuy, Strange Brew FNGs: None
COUNT: 9
WARMUP: The Normal

THE THANG:
Partner up. While one PAX exercises, the other does a form of travel and mosey back. Rotate partners after each stage.

Stage 1
– 100 Big Boy Sit Ups

Stage 2
– 100 LBCs
– 100 Merkins

Stage 3
– 100 Pickle Pointers (IC)
– 100 Plank Jacks (IC)
– 100 Squats

Stage 4
– 100 Crunch Frog (IC)
– 100 Dips
– 100 Monkey Humper’s (IC)
– 100 Lunges (IC)

Stage 5
– 100 Freddie Mercury’s (IC)
– 100 Mountain Climbers (IC)
– 100 Joe Louis’s (IC)
– 100 Apolo Ohno (IC)
– 100 Side Straddle Hops (IC)

We made it to Freddie’s on Stage 5

MARY: Flutter, Penguin’s, American Hammer

ANNOUNCEMENTS: Thursday night leadership call, Friday Leadership at terrapin-station, boneathon,

COT: We never know what someone is going through or what they’re struggling with. But we can know that we can make a huge difference simply by being kind.

Date: 2026-05-26
AO: The General
Q: Lazlo ,
PAX: Trademark, Summit, Prestige, Hobbyhorse, Lazlo, Flipper, Gherkin FNGs: None
COUNT: 7
Coming the day after the Murph, the Q wasn’t in a big hurry to get started today. But we eased into it. All we needed to do was get from the goal line to the 50yd line. Piece of cake.

WARMUP: SSH, imperial walkers, hillbillies, Michael Phelps, mosey variety, cherry twist, willie mays hayes, Moroccan night clubs, down dog

THE THANG: The PAX lined their coupons up end to end, starting at the goal line. The goal was to move the coupons down the field by moving the one in the back of the line to the front of the line. But to move your coupon you have to do a buy in exercise. All PAX rotated through the same list of exercises, but did them OYO. The instructions were super clear and everyone understood them perfectly. The exercises were: 10 thrusters
10 perfect merkins
10 single arm rows (L+R)
10 Bonnie Blairs (L+R)
10 Freddy Mercuries IC
10 coupon pull throughs
30 yd bear crawl
Run to the opposite goal line and back

We were at one point rudely interruped by some stadium running. But otherwise made it to the 50 yd line, right where we needed to be for…

MARY: flutter kicks, penguin crunches, side plank leg lifts, super swimming mans, single leg LBCs, and some back/hip stretches

ANNOUNCEMENTS: Boneathon, Convergence, HIM Society on Thursday – watch the channel for potential pop up AO conflict

COT: We doubled down on a Memorial Day reflection. We have a lot of military folks in the area, in peoples’ families, etc. It’s great to honor those who have given their lives. Don’t forget about the friends and loved ones they left behind.

Date: 2026-05-22
AO: Rec League
Q: FIFA (F3 The Capital) ,
PAX: The Situation, Splash, FIFA (F3 The Capital), 120, Cookies, Promoter FNGs: None
COUNT: 6
WARMUP:
long mosey
15 SSH OMU
15 squat OMD
10 SSH
10 Squat
15 merkin
down dog count to 10 into cobra kai count to 10
10 merkin
down dog count to 10 into cobra kai count to 10
12 windmills OMD
10 cherry picker IC
10 windmills OMD
10 cherry picker IC

THE THANG:
one pax put on 30 lb ruck and throw sandy 40 yards
rest run 100 yards 10 merkins rotating Q, run 100 yards 10 squats rotating Q everyone does the ruck throw

one pax farmer carries sandy and ruck 25 feet
switches hands then carries them back 25 feet
rest of pax do ring of fire for exercises during carry

MARY:
ring of fire – each pax calls out an excercise

ANNOUNCEMENTS:
convergence june 6, willing to clown card down need to figure that out

COT:
have hobbies lined up and ready to go boys

Date: 2026-05-26
AO: Oldman Soccer
Q: Disco ,
PAX: Fish Fry, Disco
FNGs: None
COUNT: 16
WARMUP: Yup.
THE THANG: Dark played Light.
MARY: DNP
ANNOUNCEMENTS: 17 Days until El Copa Mundial
COT:

Date: 2026-05-26
AO: FreeState
Q: Horshack ,
PAX: Pigeon, Deagle, Andrew Churchill, Hotsauce, Cookies, Horshack, Mumford, Cannoli FNGs: None
COUNT: 8
Warm-Up
– 55 Side Straddle Hops
– 5 Burpees
– 11 Imperial Walkers
– 11 Hairy Rockettes
– 11 Dirty Dogs each side
– 11 Mountain Climbers
– 11 Piano Keys
– 5 Burpees
– 55 seconds of high knees

The Thang Part 1:

5 rounds. 55 total reps per round.

At each station, PAX complete 11 reps in cadence, then rotate.

1. Merkins
2. Squats
3. Bird Dogs
4. Alternating Lunges
5. Mountain Climbers

Part 2: Partner 1 works while Partner 2 mid court and back bear crawl

– 55 Carolina Dry Docks
– 55 Squats
– 55 Big Boy Sit Ups
– 55 Alternating lunges
– 55 Shoulder taps

Mary

– Plank-o-rama 11 count
– 55 LBCs
– 15 American Hammers
– 15 Leg Lift Rosalitas
– 25 Flutter Kicks
– Stretch-o-rama

Count off / Name-o-rama

Announcements:
Terrapin Station beatdown this Friday May 29,
Bone-a-thon relay on Saturday May 30,
Convergence on Sat June 6 at TR Island

COT:
Conversation with Bachelor . . . I’ve lived long enough to know that chasing more — more success, more status, more stuff, more approval robs me of peace.

So the question is not, “How many years have I lived?” but rather “What am I doing with the years I have left?”

F3 gives us the opportunity to keep showing up. We are not trying to beat time, but get more from the time we have left. More time helping others, and pouring energy and love into our families and friends . . . stop wasting energy on things that will not last and invest more in those relationships and causes that make life worth living