Category: Uncategorized

Date: 2026-05-07
AO: FreeState
Q: Gherkin ,
PAX: Pigeon, Horshack, F3 Scabby, Bachelor, Cannoli, Gherkin FNGs: None
COUNT: 6
WARMUP
SSH, IWs, Hillbillies, Michael Phelps, Cherry twists, Willie Mays Hays, down dog, worlds greatest stretch THE THANG –
10 Minute EMOM
– Odd Minutes: 25 squats & AMRAP Merkins
– Even Minutes: 25 Squats & AMRAP WWIIs
F3 SPEED Cornhole
Rules:
– Break into teams.
– The throw line is 10 yards from the exercise line and the boards are 7 yards from the throw line.
– All PAX begin performing the first exercise of Set A while one 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.
– As each team’s thrower returns to throwing, that team moves on to the next exercise in the set and the second pax repeats the process.
– The process is repeated until a team has scored 21 or more. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0). – Rotate through exercise sets.
Exercises:
Set A – Merkins, Mucho Leggos, Plank Jacks, Burpees
Set B – No Cheat Merkins, Bobby Hurleys, Mountain Climbers, Burpees Set C – Wide Arm Merkins, Squats, Toy Soldiers, Burpees
Set D – Shoulder Taps, Alternating Lunges, Freddy Mercuries, Burpees
MARY
J Los, Flutter kicks, LBCs
ANNOUNCEMENTS
– Pop-up AO with post beerateria this summer on Thursday nights in Arlington. First one is May 14. Check the #the_night_owl channel. – HIM society event Thursday May 28
– The Murph Challenge Memorial Day Monday at George Mason
– Boneathon Saturday May 31st – sign up so Bone can make you a t-shirt – Convergence is the first Saturday of June (6th) – 0700 at Roosevelt Island. COT
– YHC’s 55th birthday is this month.
– 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 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. Iron sharpens iron.

Date: 2026-05-06
AO: The Farm
Q: Short-Timer ,
PAX: Firehead, Squatter, Short-Timer
FNGs: None
COUNT: 3
WARMUP: SSH, BP, DQ, AC
THE THANG: Pyramid, adding exercise each round, half-field movement in beween: 5 dips, 10 murkons, 15 squats, 20 lunges, 25 imperial walkers, 30 gradycorns, 35 tclaps. Sadly no time for 40 carolinadrydocks. MARY: rosalitas, ahammers, floater kicks, lbcs.
ANNOUNCEMENTS: need q saturday
COT: notice good things around, rainbow over the looming buildings

Date: 2026-05-05
AO: Delphi
Q: Crop Duster ,
PAX: Toolbox, NOAA, Atlas, Peanuts, Rocket, Nano, Obadiah, Norm, Crop Duster, Dunder, Pop Fly FNGs: None
COUNT: 11
WARMUP: yes
THE THANG: 1 burpee , 2 squats, 3 merkins 4 Lunges, 5 calf raises – each pax led one rep of this then we took a run 3 rounds of this MARY: yes
ANNOUNCEMENTS:
COT: I was successful at being prepared wife was happy with early Mother’s Day celebration

Date: 2026-05-06
AO: The Driveway
Q: bogey ,
PAX: bogey, 2 percent, Prestige
FNGs: None
COUNT: 3
WARMUP: SSH, IW, HB, MP, MNC, WM/DQ, WMH, KK

THE THANG: 3 rounds of moving various coupons in various ways, with 4-count body weight exercises between rounds. Scale weight and reps as a progression through the rounds. Watch form.

Round 1
OHPs followed by walkout with merkins
Curls
Gorilla rows
Squats
Shoulder shrugs

4-count exercises: merkins, mountain climbers, shoulder taps

Round 2
OHPs followed by walkout with merkins
Curls
Sandbag or medball overshoulders, or coupon grave diggers
Deadlifts or squats
Shoulder shrugs

4-count exercises: T-merkins, mtn climbers, shoulder taps

Round 3
OHPs
Escalator walkout merkins
Curls
Gorilla rows
Squats
Shoulder shrugs

4-count exercises: merkins, mountain climbers, shoulder taps

MARY: 50 flutter kicks IC

ANNOUNCEMENTS: convergence, Boneathon, the_night_owl, Murph, check (all of) the channels

COT: YHC noted how important the practice of gratitude has been in his life. Each of us will face good days and bad days, seasons of good and seasons of difficulty. During the good times it’s often easy(-ier) to give thanks. It’s during the difficult times that we must be diligent and intentional in giving thanks for everything we have been blessed with. YHC seeks strength and endurance and perseverance through prayer to help with this practice of gratitude, especially during the difficult seasons of his life. YHC gave thanks for the men who showed up in the gloom, and thanks for the rainbow that showed up after our beatdown. Thank you men!

Date: 2026-05-06
AO: Ignite
Q: East Wing ,
PAX: East Wing, Ripcord, Trademark, Basic, Legacy, Kodak, Rim Fire FNGs:
COUNT: 7

WARMUP:
SSH, IW, HS, MNC, LBAC, RVE, WMH, DD, CK — learning to count like a Q is hard. Quick medium lap.

THE THANG:
Boulder Shoulders / What Have I Done?
Pyramid – 5 sets
10/15/20/15/10 reps of the following:
– Coupon OH Press
– Full-ROM Coupon curls
– Coupon Merkin
– Rifle Carry — small lap
– Single-arm Coupon (or 1/2 coupon) OH Press
— owwie
– Single-arm Upright Row
– Derkins
– Medium lap

Burnout:
20 reps Coupon OH Press
20 sec Coupon OH Hold

MARY:
60 LBCs

ANNOUNCEMENTS:
Murph, Bone, Convergence, the usual
Thursday evening AO
Ripcord finds peace and stability in mornings with F3 amongst the current chaos of his life

COT:
Reminder to leave your comfort zone if you want to see change. Routine and rhythm are great, but sometimes you gotta step out.

FOR SHAME:
Goldfish — 20 burpees on arrival next Wednesday