Category: Uncategorized

Date: 2026-03-20
AO: The Farm
Q: Squatter ,
PAX: Trilogy, Infinity, Squatter
FNGs: None
COUNT: 3
WARMUP:
– SSHs IC
– Arm circles
– Michael Phelps
– Don Quijotes
– Imperial Walkers
– Mosey

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – Big boy situps
R – Rockettes or Jump Rope
M – Mountain Climbers

Mosey

Added some Step ups in between the last few rounds.

MARY:
– LBCs
– Freddy Mercury IC
– X Factors
– Pointer Dogs (Bird Dogs)

ANNOUNCEMENTS:
Short Timer Q for Ruck tomorrow
Infinity Q on Monday

COT:
Need to watch out for when I seek distractions to escape difficult feelings. Hobbies are healthy as long as I am not using them as an escape. Sitting with difficult feelings and processing helps me heal.

Date: 2026-03-20
AO: The Patriot
Q: CableGuy ,
PAX: Lazlo, Deliverance, Hops, Boardwalk, Rim Fire, Jones, Shake ‘n’ Bake, SAAS, CableGuy, Big Short FNGs: None
COUNT: 10
WARMUP: SSH, AC, CP, WMH, HB, DD, CK
THE THANG: Split into two teams for 100 reps of an exercise, punctuated by block movements down the sidewalk and back. This was not a Dora – each Pax completed 100 Burpees, 100 BW Squats, 100 Curls and 100 Merkins. The block movements varied between Farmer’s Carry, Rifle Carry and Shoulder Carry. R1: Burpees, Farmer’s Carry
R2: Body Weight Squat, Rifle Carry
R3: Curl, Shoulder Carry
R4: Merkin, Farmer’s Carry
R5: Flutter Kick (2 is 1 or IC), Rifle Carry
R6: Low Row, Shoulder Carry RAN OUT OF TIME
MARY: LBC, FM
ANNOUNCEMENTS: Summer kickoff events seem far off but require training now: Memorial Day Murph, Boneathon, Convergence. COT: Be kind to your family and have a safe weekend.

Date: 2026-03-20
AO: Terrapin Station
Q: Goldfish ,
PAX: Groundhog, Sloop, Short Rib, East Wing, Flipper, Kodak, Ripcord, 2 percent, Enron, Ice Tea, Goldfish FNGs: None
COUNT: 11
WARMUP: the usual

THE THANG:
– Lap around bishop o’connell, stopping twice for 20 merkins and 20 squats
– 20 minute AMRAP – 3 pullups / 6 merkins / 12 squats / 200m(ish) run (KBs available for rows as a mod for pullups)
– Half lap around bishop o’connell, stopping four times for 10 merkins and 10 squats

MARY: nah

ANNOUNCEMENTS: convergence, memorial-murph-wod (in case you needed another reminder), boneathon. leadership zoom on 4/16!

COT: 30 second moment of silence to reflect on the week and the weekend ahead

Date: 2026-03-20
AO: Atlantis
Q: Palmetto ,
PAX: Hammer, Forceps, Palmetto
FNGs: None
COUNT: 3
WARMUP:
Side strattle hop
Imperial walker
Hill Billy walker
OYO worlds greatest stretch

THE THANG:
2 rounds
25 squats
20 merkins
15 LBC
10 burpees

2 rounds
25 lunges
20 dips
Bear crawl
10 burpees/jump squat

3 rounds
Shuttle sprints with
10 squats
10 mountain climbers
10 merkins

MARY:
Heel taps
Heels to heaven
LBC
American hammer
Flutters

ANNOUNCEMENTS:
COT:

““I am the bread of life,” Jesus told them. “No one who comes to me will ever be hungry, and no one who believes in me will ever be thirsty again.” ‭‭John‬ ‭6‬:‭35‬
There is a great help available in Christ
There is a great satisfaction in Christ

Pull into our context
The world always demands more
More from your job
More things to do around the house
More endless expectations and weight you put on yourself

Christ says come and you will be satisfied

So that’s my encouragement today. Yes everything else is demanding but Christ sees and loves you. You just need to come

Date: 2026-03-20
AO: Horizon
Q: 3 mile ,
PAX: 3 mile, vplaxico, SPINAL TAP, sticks, Poe
FNGs: None
COUNT: 5
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
– Mosey to the following PAX’ houses: Kombucha, Attache, Major Payne, Patchouli, Poe, Magoo, Spinal Tap, waved to Disco: added exercises at each stop. burpees, merkins, monkey humpers, etc MARY: Mary -WWIIs, superman, LBCs
ANNOUNCEMENTS: Murph, convergence, Boneathon
COT: impermanence – things move fast, things change. Appreciate what you have right now … I’m grateful for F3, for horizon and for the dudes who showed up to run around on a cold, dark morning, do some burpees, catch up on life and make fun of each other. Never lose sight that we have here with F3 – its pretty rad.