Date: 2026-04-13
AO: Terrapin Station
Q: Ripcord ,
PAX: 2 percent, Flipper, Ripcord, Legacy, My Space, Groundhog FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walker, Hill Billy, Willy MH, Arm Circles, Michael Phelps, Down Dog / Worlds Greatest
THE THANG: MURPH PREP — 1mi run (10min); 5rds – AMRAP Pull Ups, 15 Merkins, 20 BW Squats; 1x hill rep run MARY: 4×10 IC (Merkins, Flutter Kicks, Hello Dollies, Merkins) ANNOUNCEMENTS: leadership call Thursday evening
COT: Do Less With More Intention – say no to shallow commitments, presence over productivity, invest in important relationships.
Saturday ruck
Date: 2026-04-11
AO: The Farm
Q: Firehead ,
PAX: Short-Timer, Trilogy, Firehead
FNGs: None
COUNT: 3
Rucked around the neighborhood and trail and back
The Farm
Date: 2026-04-13
AO: The Farm
Q: Infinity ,
PAX: Lumbergh, Short-Timer, Trilogy, Firehead, Infinity, Isotope FNGs: None
COUNT: 6
WarmUp: SSHs, WMHs, Don Quixotes, Beet Pickers, Grady Corn, Rockettes, Michael Phelps, and Mosey.
The Thang: We completed 5 rounds of 20 Merkins for 100 total, mixing in the following exercises in between: Round 1:
– 20 Merkins
– Squats
– Raise the Roof shoulder presses
Round 2:
– 20 Merkins
– Donkey Kicks
– Step Ups
Round 3:
– 20 Fist-Bump Merkins
– LBACs
– Mosey
Round 4:
– 20 Merkins
– Wall Sits 60s
– Bonnie Blairs
– 30m Bear Crawl
Round 5:
– 20 Merkins
– Squat-Kicks
– Glute Bridge
– CDDs
Mary: Caterpillar Sit-Ups 30m, Supermans, Side Crunches, Hands of the Clock, American Hammers, J-Los, and Plank hold. Announcements:
– Trilogy has the Q Wednesday
– Lumbergh has the Q Friday
CoT: “What our culture calls a mid-life crisis is actually a Sad Clown’s effort to self-prescribe a remedy for his joyless inertia. Instead of filling the holes in his life, the Sad Clown concludes that he is a man whose wife and job are making him unhappy when, in fact, he is an unhappy man with a wife and a job.” – Dredd and OBT in Freed to Lead
Rinse and repeat
Date: 2026-04-13
AO: Acropolis
Q: Monk ,
PAX: OnlyFans, NOAA, Doodles, Peanuts, Monk, Drano
FNGs: None
COUNT: 6
WARMUP: SSH, windmills, down dog, imperial, walkers, hillbillies, THE THANG: same as last week
MARY: 20 Burpee‘s
ANNOUNCEMENTS: rambler hike, rolling Road cleanup, the Murph, the anniversary convergence, other random events that people threw in just for kicks
COT: A well rounded person has a balance of prayer/meditation and action. The more meditative types sometimes need motivation to act. The active types sometimes need to make themselves slow down. Different people need a different balance. Your challenge today is to find yours.
Yardsale Bday Q
Date: 2026-04-01
AO: Compound
Q: Hightower , Yard Sale
PAX: Skidoos, Poe, Yard Sale, Yardbird, Hightower, Corkscrew (F3 The Capital), Slice FNGs: None
COUNT: 7
WARMUP: Yes
THE THANG:
Fellowship jog alternating with 2 sandbags 60 & 80 lbs over to small turf field at the center of Mosaic.
Circuit #1
Split into pairs. Start at one side of the turf. One partner bearcrawls to the middle point marked by a white chair and crawlbears back. Other partner does as many push ups as possible, then switches to crawling once partner arrives back.
Four rounds.
Circuit #2
Run to rainbow stairs. Switch pairs. One pair goes up and down rainbow stairs (up and down is one) 4 times total with 60 and 80 lb sandbags while other people run back and forth from the ends of the block. Switch to new pair upon current pair completing stair climb.
MARY: The Jog back with sandbags alternating
ANNOUNCEMENTS: Mentioned
COT: Q talked about challenges and stressors he has been lately facing and discussed the value of F3 in having brothers he can lean on for support.
F3 The Capital 