Category: Uncategorized

Date: 2026-04-01
AO: The Patriot
Q: 2 percent ,
PAX: Jones, DoorDash, 2 percent, My Space, Big Short, Overthrow, Wedding Singer, Boardwalk, Ice Tea, Fiddler, Trademark, Short Rib, Shake ‘n’ Bake, Bone, CableGuy, Booking, Horton FNGs: None
COUNT: 17
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s (with the origin story), Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Out of the gates, fooled the PAX with the prospect of an actual 200 yard Fireman Carry – shoutout to Boardwalk for posting today and for the demonstration. This joke would not have happened without your expertise. Instead, we did 10 Blockies.

100-yard Sprint – April Fool’s – instead we did 10 Pulsing Jump Lunges (IC) Curls – April Fool’s – instead we did 10 Skull Crushers (IC)
Mountain Climbers – April Fool’s – instead we did 20 Alternating Shoulder Taps (IC)

By this time, the PAX had figured out the joke, and we ended up doing all of the exercises below: • Backpedal to the opposite goal line, sprint back
• 20 Slow Merkins (IC) – 20 Slow Chest Press (IC)
• 20 Flutter Kicks (IC) – 20 Hello Dolly’s (IC)
• 20 Coupon Swings (SC) – 20 Bent Over Row (SC)
• Stand on block – 10 lateral leg raises each side (IC) – 10 Vertical Leg Raises each side (IC) • 20 Glute Bridges (IC) – 10 Side Plank Leg Raises (IC)
• Dirty Hook Ups – 20 Alabama Prom Dates (IC)
• 20 Calf Raises (SC) – 10-1 Motivator

MARY: Robin Ventura’s into Nolan Ryan’s

ANNOUNCEMENTS: Bone-A-Thon 5/30, April 16th Leadership Call w/ guest speaker, Convergence 6/6 Roosevelt Island, New McLean AO launching tomorrow 4/3 the-agency!

COT: QIC shared a story about his M’s recent leg injury and adjusting to the temporary new normal. Everyday life throws at you a multitude of challenges. Some are big, some are small. Some you’re prepared to face, some you aren’t. Knowing that this group is always here for support beyond just a morning workout is a testament to this community we call F3.

YHC encourages the PAX to continue to spread the word, recruit new FNGs, and show them the light. A light that only we can see in the gloom.

Date: 2026-04-01
AO: Downrange
Q: Gherkin ,
PAX: Gherkin
FNGs: None
COUNT: 7
WARMUP: lots of arm stuff
THE THANG: 1 mile mosey and then
Pyramid down from 20 burpees with short 50 yard run between sets MARY: none
ANNOUNCEMENTS:
COT: Happy Easter

Date: 2026-03-31
AO: FreeState
Q: Deagle ,
PAX: Andrew Churchill, Bachelor, Deagle, Nomad, Brony
FNGs: None
COUNT: 5
WARMUP:
– SSH x 25 IC
– Swingbillies x 15 IC
– The Chinook x 10 IC each side
– Side Skating x 15 IC
– El Capitan from one side to the other and back
– Monkey Humpers X15 IC
– Mosey to the front entrance and back
– Merkin X10 OQ
– Shoulder Taps X10 IC
– Plankjacks X10 IC
– Michael Phelps x 15 IC
– Cherry Pickers x 15 IC
– Windmills x 15 IC

THE THANG:
2 rounds of 10 minutes EMOM.
Round #1
– Curls x15
– Overhead Press x15
– Yoke walk to the other side

Mosey to the front entrance and back

Round #2
– Bent-over Rose X15
– Dips X15
– Rifle Carry to the other side

MARY:
– Reverse Crunches x20 IC
– Freddie Mercury x15 IC
– Little Mermaid x20 IC
– Travoltas x20 IC
– BBS x15 IC
– Scissors x10 IC + 10 flutters IC

ANNOUNCEMENTS:
– Sign up for Qs!

COT:

Date: 2026-03-31
AO: The General
Q: Gherkin ,
PAX: Gherkin, Robo
FNGs: None
COUNT: 2
WARM UP
SSH, Imperial Walkers
Hillbillies, Michael Phelps, Cherry Picker, WMH, Downdog, World’s Greatest stretch, Cobra Kai

THE THANG
– Bunny Hop to the 50 yard line and back, stopping every 10 yards for the following exercises: 10 – Burpees
20 – Big Boy Situps
30 – Merkins
40 – Squats
50 – LBCs

Egg Hunting
The Easter Bunny made a special early stop at the General and hid 20 eggs with exercises inside in the far end zone
– We lined up on the goal line and the Q started doing burpees while Robo ran to the far end zone, found 1 eggs and brought it back.
– Upon returning with an egg, Robo cracked open the egg and started performing the new exercise while the Q retrieved a new egg. – This was repeated until the team was sufficiently worn down.
– Upon retrieving our 15th egg, both pax performed 10 reps of the exercise in the egg – fittingly the burpee.

MARY
Flutter Kicks
LBCs
ANNOUNCEMENTS
– Announcements channel
– New AO in McLean – The Agency – start this Thursday
COT
YHC lost 2 uncles suddenly over the last week. Nothing is guaranteed, be grateful for every day.

Date: 2026-03-31
AO: Downrange
Q: Kodak ,
PAX: Kodak
FNGs:
COUNT: 1
Q: ’88

WARMUP:
20 SSH IC
18 Grady Corn IC
16 dancing bears IC
14 Nolan Ryan’s both sides OYO
12 low slow squats IC

THE THANG:
Guardian run to Veterans Memorial
Dora 123
100 Merkins
200 Squats
300 LBCs
P2: mosey around the pond.

20 bat wings
forward arm circles IC
Reverse arm circles IC
Overhead claps IC
Seal claps IC
Morroccan Nightclubs IC

Mosey back to the pavilion.
10-20-30 3X
Burpees
Bonnie Blair’s 1:1
Big Boys
Between sets bear crawl & crawl bear across the pavilion

MARY: Nope

COT: “Don’t should on yourself.”