Category: Uncategorized

Date: 2026-05-27
AO: The Farm
Q: Squatter ,
PAX: Trilogy, Squatter, Firehead
FNGs: None
COUNT: 3
WARMUP:
SSHs IC
Michael Phelps IC
Beet pickers
Willy Mays Hayes IC
Rockettes

THE THANG:

Merkins
Reverse Lunges (Each Leg)
Mountain Climbers IC
Imperial Walkers

Mosey (or Bear Crawl)

Derkins
Dips
Step Ups
Erkins

Mosey (or Bear Crawl)

Toddler Squats
Shoulder Taps
Forward Lunges (Each leg)
Bird Dogs

MARY:

Flutter Kicks
Side crunches
American hammer
Rosalitas

ANNOUNCEMENTS:
Trilogy Q on Friday
Ruck on Saturday at 7AM

COT:

Visited my parents a few weeks ago. My mom sometimes doesn’t recognize me, but I didn’t let that get in the way of enjoying my time with her. Every day of the visit I made it my mission to make her laugh. Just a reminder to make the most of the time we have with our loved ones!

Date: 2026-05-20
AO: The Aerie
Q: Rocketman ,
PAX: Lonestar, Rocketman, Trifecta
FNGs: None
COUNT: 3
WARMUP: Some standard ones
THE THANG:

A Final Mini Murph:

2 laps around the track
10 rounds of Cindy:
– 5 pull ups
– 10 push ups
– 15 squats
2 more laps around the track. And wrapup!

ANNOUNCEMENTS:
– Murph next Monday!
COT: Finish strong, we’re nearly there!

Date: 2026-05-27
AO: Ignite
Q: Goldfish ,
PAX: East Wing, Kodak, Goldfish, Ripcord, Legacy
FNGs: None
COUNT: 5
WARMUP: the usual

THE THANG: moseyed the neighborhood for 2 miles, stopping for 5 burpees, 10 merkins, 10 squats as we went (7 times)

MARY: WWIIs x20 and toy soldiers x20

ANNOUNCEMENTS: boneathon (with ruck), convergence, the_night_owl, F3 leadership in town this weekend for beatdown at terrapin-station and other activities, prayers for Ripcord’s plumbing at his new house

COT: do hard things, like Murph, so you can be prepared for the real hard things in life

Date: 2026-05-27
AO: The Aerie
Q: Lonestar ,
PAX: Lonestar, Rocketman, Trifecta, Cruise
FNGs: None
COUNT: 4
WARMUP:
F3 Workout
Warm up
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Clubs
Even, Queen, Ace – Jump Squats
Odd, Jack & King – Bonnie Blairs

Diamonds
Even, Queen, Ace – Merkin
Odd, Jack & King – Curls (or Bench Dips)

Hearts
Even, Queen, Ace – Big Boy
Odd, Jack & King – X Factors

Spades
Even, Queen, Ace – Thruster
Odd, Jack & King – Burpee

MARY:
ANNOUNCEMENTS:
COT:
A lot goes into being prepared – being willing, prepping body (sleep, nutrition,etc), consistent, dedicated etc. keep working!!!

Date: 2026-05-27
AO: The Driveway
Q: bogey ,
PAX: Walker, bogey, Roulette, 2 percent, Trademark, Prestige, Landscape, Flux FNGs: None
COUNT: 8
WARMUP: SSH, IW, HB, MNC, WM, WMH, DDog, Kobra Kai

THE THANG: Carry coupons for 100yd segments for time. Coupons included sandbags, med balls, KBs, tombstone, blocks, plates, dumbbells, Thor’s hammer. Weights ranged from 100# to 10#.

Round 1
100 yd carry distance (50 out and 50 back)
Carry 1 – Offset Carry – farmer carry different coupons or weights in each hand (ie., a plate in one and a block in the other), drop and begin… Carry 2 – Rifle Carry, drop and begin…
Carry 3 – Bear Hug Carry
Repeato for 12 mins

Between Rounds: Escalator walkout merkins – 1 walkout to 1 merkin, then 1 walkout to 2 merkins, etc. 7 rounds total.

Round 2
100yd carry distance (50 out and 50 back)
Carry 1 – Crosswalk Carry – (a coupon held overhead in one hand and coupon farmer carry other hand), drop and begin… Carry 2 – Zercher Carry (hold coupon in crook of elbows), drop and begin… Carry 3 – Farmer Carry (standard or offset), or Suitcase Carry (only one coupon) Repeato for 12 mins

Between Rounds: 40x Shoulder Taps IC, 12x Mtn Climbers IC

MARY: modified Bat Wings – holding arms up until Recover
12x LBAC IC forward
12x LBAC IC reverse
12x Seal Clap IC
12x Overhead Clap IC

ANNOUNCEMENTS: boneathon – get ur waivers signed and submitted, the_night_owl happens tomorrow night – be there, convergence 1st weekend of June, Horshack leadership weekend

COT: YHC attended a friend’s wedding over Memorial Day weekend. The wedding was a destination event with many planned activities and many family and friends. To say that YHC’s friend (the guy getting married) was busy is an understatement. Yet despite all that was going on and all that needed to be done, YHC’s friend found time to connect YHC with 2 of his long-time mentors. YHC’s friend did this despite carrying the burden of a huge destination wedding. YHC was overwhelmed with gratitude, and shared the transformational experience of both the time spent with the mentors, and the selfless act of his friend who intentionally made time to connect YHC. YHC encouraged the PAX to make themselves available as mentors and to share their own mentors with fellow PAX. We are never too busy to make a positive impact in the lives of those around us. Well done today men. Loaded carries are making you stronger. And making you harder to kill. Go make a difference in your family and community by giving back!