Category: Uncategorized

Date: 2026-03-18
AO: Ignite
Q: Kodak ,
PAX: Legacy, Kodak, East Wing, Goldfish, Gherkin, Basic
FNGs:
COUNT: 6
WARMUP: SSH, Imperial Walkers, Hillbillies, RVE w/Twist, Willy Mays Hays, Down Dog (oyo), Runners Stretch into Worlds Greatest, Cobra Kai

THE THANG:
5 rounds of constant movement while climbing/descending the pyramid 20x/25x/30x Coupon Squats
15x/20x/25x Coupon Merkins
20x/25x/30x Coupon Step-Ups
Coupon Carry Small Lap
15x/20x/25x Sit-Ups
5x/10x/15x Burpees
Run Large Lap

MARY: Penguin Crunches, Flutter Kicks, LBCs

ANNOUNCEMENTS: Murph 5/25, Bone-a-thon 5/30 & Convergence 6/7. There will be a splinter cell ruck during Bone-a-thon, details forthcoming.

COT: YHC recounted his appreciation for routine after being on travel for the last 2wks while supporting a 24/7 operation and crazy school closures. Also recognized his fellow PAX for coming out in the gloom and keeping him motivated to keep pushing.

Date: 2026-03-18
AO: The Patriot
Q: SAAS ,
PAX: Walt (Joey Hill), Piano Man, Wedding Singer, Fiddler, CableGuy, Jones, Booking, 2 percent, Boardwalk, Lucius, Ice Tea, Hops, Strange Brew, Ripcord, Slum Lord, SAAS, Lazlo FNGs: None
COUNT: 17
WARMUP: usual + sun salutations + fellowship lap
THE THANG:
Round 1: 1 burpee, 2 squats, 3 merkins, 4 lunges (4 ct), 5 big boys Round 2: 2,4,6,8,10
Round 3: 3,6,9,12,15
Round 4: 4,8,12,16,20
Round 5: 5,10,15,20,25
Round 6: 6,12,18,24,30
Fellowship Lap
Round 7: 5,10,15,20,25
Round 8: 4,8,12,16,20
Round 9: 3,6,9,12,15
Round 10: 2,4,6,8,10
Round 11: 1,2,3,4,5

TOTALS:
36 burpees, 72 squats, 108 merkins, 144 lunges, 180 big boys (plus or minus a few when your Q forgot his multiplication tables

MARY: I think we already did enough big boys

ANNOUNCEMENTS: Spring is nearly here: Boneathon, Convergence, Murph

COT:
“First we make our habits, then our habits make us.” — John Dryden

All habits, good or bad, come down to three things:

– Cue – the situation that triggers the habit
– Action – what you habitually do
– Reward – what you get (could be positive, could be neurtral like just numbing out, could even be something negative like self-righteous outrage)

If you look closely at any habit you want to change, you’ll find this loop. Don’t break bad habits: replace them.

For example, I used to get home from work (exhausted), collapse on my bed, and doom scroll.

Now:
– I get home
– I sit down with my guitar and tune it
– Once it’s tuned (not before!), I take a sip of an NA beer (ahhh) – Next thing I know, I’m playing, and in a better mood for the whole evening

Do this consciously for two weeks, and it starts to stick.

Date: 2026-03-18
AO: Horizon
Q: Purple Rain ,
PAX: Purple Rain
FNGs: None
COUNT: 1
WARMUP:
1. Willie Mays Hays
2. Cherry pickers
3. Imperial walkers
4. Hill billy
5. Little bitty arm
6. Side straddle hop
7. Downward dog
8. Upward dog
9. World’s greatest stretch
10. Childs pose

THE THANG:
Ran streets and did these exercises
1. Merkens (arms)
2. Bobby hurleys (quads)
3. Squats (quads)
4. Dips (arms)

MARY:
Walked and took picture by myself, so sad

ANNOUNCEMENTS:
I hate working out by myself

COT:
It’s better to work out with horizon-ao

Date: 2026-03-17
AO: FreeState
Q: Horshack ,
PAX: Mumford, Mark Michael, Hotsauce, Cannoli, Dungeon Master, Pigeon, Andrew Churchill, Horshack, BMX, Greenback FNGs: None
COUNT: 10
F3 St. Patrick’s Day Beatdown
The Luck of the Kotter
Total Time: 45 Minutes
Teams: 3
Enforcer: Mumford
Theme: Teams compete for points. Green violations punished. Kotter chaos encouraged.

0:00 – 8:00
Team Assignments during slide straddle hops
Team 1: The Lowly Leprechauns
Team 2: The Shamrock Shit Shovelers
Team 3: The Guinness Goon Squad

• SSH x 25
• Imperial Walkers x 20
• Hillbillies x 20
• Squats x 20
• Merkins x 15
– Mountain Climbers x 10

Explain Failure to wear green results in:
Team penalty: Your team also loses 25 points for each person without green, Green violations may be enforced randomly during the workout. Randomly Interspersed “Green Check” punishment administered by Mumford Possible punishments:
• 15 squats of shame
• 10 merkins of regret
• Bear crawl around midcourt

0:08 – 0:13
Mini-Game #1
:basketball: Leprechaun Free Throw Contest
Equipment
• 3 basketballs
• 3 hoops
How it works
Each team rotates shooters. Mumford heckles shooters. And Keeps score Scoring
Make = 20 points
Miss = 5 monkey humpers
Run for 5 minutes.

13:00 – 20:00
Mini-Game #2
:bricks: Cinder Block Strongman Relay
Equipment
• 2 cinder blocks per team
• broken blocks marking turn line
How it works
First man:
• Farmer carry blocks length of Basketball Court
• 5 overhead presses
• run back with blocks
Next man goes.
Scoring
10 points per completed carry.
Run for 7 minutes.
Penalty:
If blocks dropped → team does 10 squats.

20:00 – 28:00
Mini-Game #3
:shamrock: Irish Brick Toss
Equipment
– broken blocks
How it works
Standing behind line, toss block underhand only.
Rest of team performs plank hold while throws occur.
Mumford determines if the brick went into the circle
Scoring
Most inside the circle
• 1st = 100 points
• 2nd = 75 points
• 3rd = 50 points

28:00 – 36:00
Mini-Game #4
:basketball: Kill the Q

How it works Shooter must:
• run to center
• perform 3 cinder block presses
• return and shoot
Scoring Made shot = 50 points
Team chooses exercise for the Q:
• 10 merkins
• 15 squats
Missed shot = Team performs:
• 10 squats
• 10 flutter kicks
Final 2 minutes, Made shots = 100 points

36:00 – 43:00
Mary (Core Competition)
Circle up.
Exercises
• LBC x 25
• Flutter kicks x 25
• American hammers x 20
• Freddie Mercuries x 20

Plank of Destiny
Each team sends their best Irish FERGUS – Strong Man
Last man planking wins.
Points . . .Pigeon wins!!!
• 1st = 200
• 2nd = 100
• 3rd = 50
Mumford walks around talking trash.

Mumford: Tally Points
“Did anyone bring an FNG?”
Award 1,000 points if applicable.
Final Punishment
Two losing teams perform:
Irish Goodbye
• 20 squats
• 15 merkins
• 20 LBCs

43:00 – 45:00
Announcements: Thirsty F3rd Thursday

COT
******
F3 Credo – Leave no man behind and leave no man where you found him. Bullseye from Omaha – was a shut in due to his weight. F3 transformed his life. Kotters and FNGs make this F3 thing so worth it!

Date: 2026-03-17
AO: The General
Q: Lazlo ,
PAX: Gherkin, Traveler, Slum Lord, Hops, Goldfish, Lazlo, SAAS, Hard Knox, Mall Cop FNGs: 1 Mall Cop
COUNT: 9
There is another legend about St. Patrick. That he was shy and didn’t really like all the attention. Also the Q forgot that today was St. Patrick’s Day. So we ignored that entirely. The ol lad wouldda been proud I tell ya.

Also, a warm (and also cold and windy) welcome to DR PAX Slum Lord from Ft Collins, CO, and thanks for bringing FNG Mall Cop.

WARMUP: SSH, imperial walkers, hillbillies, michael phelps, cherry pickers, willie mays hayes, tempo squats, tempo merkins, down dog, cobra kai.

THE THANG:
Part 1 – Da Bears: a bear crawl + leg burn ladders
Bear crawl 100 yards, do 100 BWS, mosey to start
Bear crawl 75 yards, do 75 monkey humpers, mosey to start
Bear crawl 50 yards, do 50 lunges, mosey to start
Bear crawl 25 yards, do 25 jump squats, mosey to start
Bear crawl 10 yards, do 10 bonnie blairs, mosey to start

Part 2: Burpee Live Auction
PAX bid on the highest number of burpees that could be done before the PAX completed a challenge. The burpee’ers were a little ambitious today. But also, Traveler is fast.

Round 1: crab walk 25 yds and back (crabs won)
Round 2: broad jump 20 yds and back (jumpers won)
Round 3: Bernie 50 yds and back (Bernie won)
Round 4: sprint 100 yds and back (sprinters won)
Round 5: duck walk 20 yds and back (ducks won)
Fellowship lap to cool down

MARY: Captain Thor, bird dogs, supermans, dirty dogs, flutter kicks

ANNOUNCEMENTS: May/June bonanza

COT: Rehashed a Bear Bryant quote. “The first time you quit it’s hard. The second time gets a little easier. The third time you hardly have to work at it.” Talked about not just working at hard challenges but habits, good and bad. Try to stay off the slippery slope. It’s slippery.