Category: Uncategorized

Date: 2026-04-10
AO: The Patriot
Q: Big Short ,
PAX: Boardwalk, Lazlo, Prestige, My Space, Smokey, CableGuy, Jones, Summit, Shake ‘n’ Bake, Big Short, Rim Fire FNGs: None
COUNT: 11
WARMUP: The normal stuff with a half lap

THE THANG: PAX divided into two groups for five rounds of exercises, with each round consisting of: – 10 burpees
– 20 mercans
– 30 dips
– 40 squats
– 50 air presses
– for each of the above, once one PAX in the group finished the set of exercises, the group moved on to the next set. – Then 1/2 lap that included backwards running and karaokes

MARY: flutter kicks, toy soldiers, plank leg lifts

ANNOUNCEMENTS: Happy Hour tonight (check announcements channel)

COT: Adversity can lead to growth.

Date: 2026-04-10
AO: Terrapin Station
Q: Groundhog ,
PAX: Enron, Ripcord, Goldfish, East Wing, Groundhog, Robo, Kodak, Flipper, Gherkin FNGs: None
COUNT: 9
WARMUP:
SSH
IW
HB
IBAC
MP
RVE
WMH
DD
THE THANG:
Lawnwork Prep
Rifle Carry Coupon 25 yds and back
10 squats
10 merkins
10 chest press
10 curls

Farmers carry coupon left 25 yds and back
20 for each

Farmers carry coupon right 25 yds and back
30 for each

Steak and Cigars and Bourbon Prep
Run out and back
10 high knees
10 mountain climbers
10 toe taps
10 calf raises
Run backwards out and back
20 for each
Karaoke out and back
30 for each

Masters Prep
4 rounds of 18
Round 1: 18 burpees
Round 2: Al Gore count to 18
Round 3: Hold Plank 18 merkins
Round 4: 18 flutter kicks in cadence
MARY:
LBC
Dirty Dog
Donkey Kick
Freddie M
ANNOUNCEMENTS:
HH tonight 5p at Bronson Bierhall
New site the-agency on Thursday 0530
Leadership Zoom check channels
COT:
I’m not a big space guy but I have been following a little about the Artemis rocket launch.
I read an article about the early days of space exploration and a speech that JFK gave in 1962 at Rice University. This was his quote:

“We choose to go to the moon in this decade and do the other things, not because they are easy, but because they are hard, because that goal will serve to organize and measure the best of our energies and skills. Many years ago, the great British explorer George Mallory, who was to die on Mount Everest, was asked why did he want to climb it. He said, “Because it is there.”

While I am not equating F3 to space travel, it did make me think about it. Getting out of bed before 5AM rain or shine, 365 days a year. Why do we do it? For me anyway, it’s because it is hard. It requires discipline, it requires commitment, it requies deciding the night before that comfort isn’t going to win. And it makes us all better.

F3 gives us the chance, every single morning, to choose the harder path together.

Date: 2026-04-10
AO: The Farm
Q: Lumbergh ,
PAX: Short-Timer, Infinity, Squatter, Trilogy, Firehead, Lumbergh FNGs: None
COUNT: 6
WARMUP:
– SSH
– Don Quixotes
– Beat Pickers
– Arm circles
– Mosey around the field
THE THANG:
Dora
– Derkins – 100 – mosey
– SSH – 200 – bear crawl
– Dips – 200 – mosey
– Coupon Squats – 300 – bear crawl
– LBCs – 300 – mosey
MARY:
American Hammers
Rosalitas
Flutter Kicks
Freddy Mercuries
Penguin Crunches
Plank

ANNOUNCEMENTS: Infinity has Q Monday
COT: Be in the 2%

Date: 2026-04-09
AO: Olympus
Q: Atlas ,
PAX: Part-Time, Hightower, NOAA, Drano, Atlas, OnlyFans, Peanuts, Rambler, Norm, Toolbox, Hightower FNGs: None
COUNT: 10
WARMUP
SSH; Michael Phelps; Cherry pick; willy may says;
Down dog; High knees; copper head squats

THE THANG
Round #1
Burpees over coupon + thrusters, rifle carry 15 yards
Add one rep each time until 10

Round #2
25 reps each; run 30 yards and perform 3 BDE burpees
Curls
Prisoners quats
Kettlebell swing
Windshield wipers

Round #3
BDE Big Boy Sit Up
Plank jack over the coupon
Leg raises with a coupon

MARY: Low plank with the song Thunder
COT: Rule of 5-95; 10-90; 20-80
5% habits can cause 95% of your problem; 20% of change can 80% What little change can you make to see a huge impact in your life? PRAYERS & ANNOUNCEMENT:
Road clean up
Murph challenge
Hiking

Date: 2026-04-09
AO: The Agency
Q: Goose ,
PAX: Rim Fire, Gherkin, Trademark, Disco, Jones, Goose, Legacy FNGs: None
COUNT: 7
WARMUP:
SSH
Michael Phelps
Don Quixotes
Willie Mayes Hayes
Straddle squat
Cherry pickers
Calf stretch
Cobra Kai
THE THANG:
12 Rounds 2 minutes each
5 Blockees
10 Coupon Swings
10 Coupon Rows
Run your run (about one short side of soccer field out and back) Time your run to finish with 30s rest
MARY: 25 BBS, 25 Flutter Kicks IC, Ring of Fire 60 count
ANNOUNCEMENTS:
Next week we are at McLean HS!
Happy Hour Friday – see other chats
COT:
Excited to be here and to help stand up a McLean AO