Category: Uncategorized

Date: 2026-05-27
AO: Horizon
Q: Gherkin ,
PAX: 3 mile, Gherkin, Disco, SPINAL TAP, Kodiak, Purple Rain, Kombucha FNGs: None
COUNT: 7
WARMUP
SSH, IWs, Hillbillies, Moroccan Nightclubs, Cherry twists, Willie Mays Hays, down dog, worlds greatest stretch THE THANG –
10 Minute EMOM
– Odd Minutes: 25 squats & AMRAP Merkins
– Even Minutes: 25 squats & AMRAP WWII
F3 SPEED Cornhole
Rules:
– Break into 2 teams.
– The throw line is 10 yards from the exercise line and the boards are 7 yards from the throw line.
– All PAX begin performing the first exercise of Set A while one PAX from each team bear crawls from exercise line to the throw line, throws 4 bags, notes his score, picks up all 4 of his bags, drops them at the throw line and runs back to his team.
– As each team’s thrower returns to throwing, that team moves on to the next exercise in the set and the second pax repeats the process.
– The process is repeated until a team has scored 25 or more. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0). – Rotate through exercise sets.
– All teams did burpees equal to the number of points the last place team was under 25. If no team reached 25, we all did an additional 3 penalty burpees. Exercises:
Set A – American Hammer, Mucho Leggos, WWII
Set B – No Cheat Merkins, Bobby Hurleys, LBC
Set C – Wide Arm Merkins, Squats, American Hammer

MARY
J Los, Flutter kicks, LBCs
ANNOUNCEMENTS
– Pop-up AO with post beerateria this summer on Thursday nights in Arlington. Check the #the_night_owl channel. – Boneathon Saturday May 31st – sign up so Bone can make you a t-shirt – Convergence is the first Saturday of June (6th) – 0700 at Roosevelt Island. COT
Grateful for this AO and the consistency of the men here. It’s important to have a group you can count on to push you and help make you better

Date: 2026-05-27
AO: Compound
Q: Hightower ,
PAX: Lazlo, Corkscrew (F3 The Capital), Skidoos, Poe, Hightower, Obadiah FNGs: None
COUNT: 6
WARMUP:
Dynamic warm up and stretching

THE THANG:
Line up behind 25# med ball

Round 1:
Squat thrust ball forward, 10 merkins, then run to 20# med ball, for 10 curls

Round 2:
Reverse med ball toss, 10 squats, run to 20# ball, 10 tricep extensions

Round 3:
Squat thrust med ball forward, 10 merkins, run to 20# ball, 3 ball slams

Round 4:
Reverse toss, 10 squats, run to 20# ball, 3 ball slams
MARY:
Ring of Fire core exercises

ANNOUNCEMENTS:
Thurs night F3 event in Falls Chruch, Yardsale special speaker Saturday Boneathon
June 6 Capital Convergence
COT:
Eric Church graduation speech at UNC Chapel Hill, 6 -Strings. Watch it!

Date: 2026-05-27
AO: The Patriot
Q: Shake ‘n’ Bake ,
PAX: Smokey, Ice Tea, citrus, Enron, Piano Man, Lucius, Shake ‘n’ Bake, CableGuy, Strange Brew FNGs: None
COUNT: 9
WARMUP: The Normal

THE THANG:
Partner up. While one PAX exercises, the other does a form of travel and mosey back. Rotate partners after each stage.

Stage 1
– 100 Big Boy Sit Ups

Stage 2
– 100 LBCs
– 100 Merkins

Stage 3
– 100 Pickle Pointers (IC)
– 100 Plank Jacks (IC)
– 100 Squats

Stage 4
– 100 Crunch Frog (IC)
– 100 Dips
– 100 Monkey Humper’s (IC)
– 100 Lunges (IC)

Stage 5
– 100 Freddie Mercury’s (IC)
– 100 Mountain Climbers (IC)
– 100 Joe Louis’s (IC)
– 100 Apolo Ohno (IC)
– 100 Side Straddle Hops (IC)

We made it to Freddie’s on Stage 5

MARY: Flutter, Penguin’s, American Hammer

ANNOUNCEMENTS: Thursday night leadership call, Friday Leadership at terrapin-station, boneathon,

COT: We never know what someone is going through or what they’re struggling with. But we can know that we can make a huge difference simply by being kind.

Date: 2026-05-26
AO: The General
Q: Lazlo ,
PAX: Trademark, Summit, Prestige, Hobbyhorse, Lazlo, Flipper, Gherkin FNGs: None
COUNT: 7
Coming the day after the Murph, the Q wasn’t in a big hurry to get started today. But we eased into it. All we needed to do was get from the goal line to the 50yd line. Piece of cake.

WARMUP: SSH, imperial walkers, hillbillies, Michael Phelps, mosey variety, cherry twist, willie mays hayes, Moroccan night clubs, down dog

THE THANG: The PAX lined their coupons up end to end, starting at the goal line. The goal was to move the coupons down the field by moving the one in the back of the line to the front of the line. But to move your coupon you have to do a buy in exercise. All PAX rotated through the same list of exercises, but did them OYO. The instructions were super clear and everyone understood them perfectly. The exercises were: 10 thrusters
10 perfect merkins
10 single arm rows (L+R)
10 Bonnie Blairs (L+R)
10 Freddy Mercuries IC
10 coupon pull throughs
30 yd bear crawl
Run to the opposite goal line and back

We were at one point rudely interruped by some stadium running. But otherwise made it to the 50 yd line, right where we needed to be for…

MARY: flutter kicks, penguin crunches, side plank leg lifts, super swimming mans, single leg LBCs, and some back/hip stretches

ANNOUNCEMENTS: Boneathon, Convergence, HIM Society on Thursday – watch the channel for potential pop up AO conflict

COT: We doubled down on a Memorial Day reflection. We have a lot of military folks in the area, in peoples’ families, etc. It’s great to honor those who have given their lives. Don’t forget about the friends and loved ones they left behind.

Date: 2026-05-22
AO: Rec League
Q: FIFA (F3 The Capital) ,
PAX: The Situation, Splash, FIFA (F3 The Capital), 120, Cookies, Promoter FNGs: None
COUNT: 6
WARMUP:
long mosey
15 SSH OMU
15 squat OMD
10 SSH
10 Squat
15 merkin
down dog count to 10 into cobra kai count to 10
10 merkin
down dog count to 10 into cobra kai count to 10
12 windmills OMD
10 cherry picker IC
10 windmills OMD
10 cherry picker IC

THE THANG:
one pax put on 30 lb ruck and throw sandy 40 yards
rest run 100 yards 10 merkins rotating Q, run 100 yards 10 squats rotating Q everyone does the ruck throw

one pax farmer carries sandy and ruck 25 feet
switches hands then carries them back 25 feet
rest of pax do ring of fire for exercises during carry

MARY:
ring of fire – each pax calls out an excercise

ANNOUNCEMENTS:
convergence june 6, willing to clown card down need to figure that out

COT:
have hobbies lined up and ready to go boys