Category: Uncategorized

Date: 2026-03-25
AO: Horizon
Q: Disco ,
PAX: 3 mile, Attache’, Purple Rain, vplaxico, SPINAL TAP, Disco, Kodiak FNGs: None
COUNT: 7
WARMUP: SSh. M Phelps. WMH/c picker. d dog/up dog/childs pose. Oyo. THE THANG: 💪 THE SWEET 16 EXERCISES:
Rotated 4 at a time through each of Sweet 16 exercises – 45 seconds on, 15 seconds off. Then picked Elite 8 winning exercises and repeated. 1. Texas – “Longhorn Lunges”
Forward walking lunges (add coupon if spicy)
2. Purdue – “Boilermaker Block Press”
Coupon overhead press (cinder/block)
3. Iowa – “Hawkeye High Knees”
Fast high knees (game speed)
4. Nebraska – “Cornhusker Squats”
Deep air squats (slow + controlled)
5. Arkansas – “Razorback Bear Crawl”
Forward/backward bear crawl
6. Arizona – “Wildcat Burpees”
Full burpees (chest to deck optional)
7. Illinois – “Illini Plank Jacks”
Plank + jumping feet out/in
8. Houston – “Cougar Mountain Climbers”
Fast mountain climbers
9. St. John’s – “Red Storm Merkins”
Standard or wide merkins
10. Duke – “Blue Devil Divebombers”
Divebomber merkins (shoulders 🔥)
11. Alabama – “Crimson Crunches”
Flutter kicks or crunches
12. Michigan – “Wolverine Wall Sit”
Wall sit (or air chair hold)
13. Michigan State – “Spartan Shoulder Taps”
Plank shoulder taps
14. UConn – “Husky Step-Ups”
Step-ups (bench/curb)
15. Tennessee – “Volunteer V-Ups”
V-ups or tuck-ups
16. Iowa State – “Cyclone Jump Squats”
Explosive jump squats
MARY: Bobby Hurleys
ANNOUNCEMENTS: None
COT: Get ready for your Shining Moment.

Date: 2026-03-25
AO: The Driveway
Q: Play-Doh ,
PAX: Play-Doh, Prestige
FNGs: None
COUNT: 2
WARMUP:
– SSH x 20 (IC)
– Dead Bugs x 15 (IC)
– Bird Dogs x 10 each side (OYO)
– Band Pull Aparts x 15-20 (OYO)
– Prying Goblet Squat x 6 (3-sec hold at bottom) – Dialing in that hip and ankle mobility before bilateral loading.

THE THANG:
4 rounds:
1. Power Swings with Dead Stop every 5 x 25. (Hike it back, catch it standing, then sit it down. Resets on the ground focused on raw power generation.)
2. Hand-Release Merkins + T-Spine Twist x 5 per side. (Release the hands, press, and twist—hitting the chest, core, and rotation.)
3. Bulgarian Split Squats (BSS) x 5 per side. (Tempo: 3 down / 0 pause / 1 up. Front foot driving the horsepower.)
4. Double KB/Sandbag Rows x 10. (Pulling the weight with neutral spine, all about the back muscle and resisting low back takeover.)
5. Gait Training: Pick a Lane. (PAX chose between Heavy Step-Ups with a controlled 3-second descent OR Loaded Carries (Bear Hug, Zercher, etc.) for work capacity.)

MARY:
No time

COT [edited for publication]

Injuries or limitations don’t have to be a roadblock—they can be a catalyst for improvement.

YHC is battling a flare-up of plantar fasciitis. Loaded carries with their heavy heel-strike can be brutal. So, we leveraged a core principle of fitness: find an alternative that achieves the same goal but is more accommodating. Adding the choice of Loaded Step-ups w. 3 Second Eccentrics to our gait training was that accommodation. Not only did it bypass the flare-up risk of a heavy carry, but the loaded step-up, executed to add time under tension, is arguably more conducive to pure power generation—the main focus of The Engine week.

The takeaway: Don’t let an injury make you quit or skip. Search for that alternative exercise. Find the move that challenges the same muscles and achieves the same training objective. Sometimes, that accommodation doesn’t just keep you in the game; it actually gives you a better, more powerful outcome.

Keep moving, brothers. :punch:

Date: 2026-03-25
AO: The Patriot
Q: Wedding Singer ,
PAX: Groundhog, citrus, CableGuy, Lazlo, Boardwalk, Wedding Singer, patrickmccarthy11, Short Rib, Lucius, Jones, Ice Tea, Booking, SAAS FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Arm Circles, Cherry Picker, WMH, Downward Dog, World’s Greatest Stretch, Fellowship lap

Partner up, one partner travels to 50 yard line, 20 rep, run back while other partner does coupon exercises. Then switch

Bear Crawl / 20x WW1s / Run Back
Atlas Shrug / Coupon Squat

Run a lap

Backwards Run / 20 Merkins / Run Back
Around the World / Other Way

Run a lap

Long Jump/ 20 IC Freddy Mercuries / Run Back
Curls / Overhead Press

Run a lap

MegaMARY: Coupon march, Leg lift over coupon, Flutter coupon, LBC, Dirty Dog, Donkey Kick, Birddogs, Superman, Side Plank, Bridge, Flutter, Stretch

ANNOUNCEMENTS: announcements

COT: Pay attention to your vulnerable parts, like lower back, hips, knees, hamstrings. If you have the discipline to drag yourself out of bed to workout with your F3 brothers in the gloom at 5:30 am, you can spend 10-15 minutes working on flexibility, mobility, and strengthening on your own at home.

Date: 2026-03-25
AO: The Farm
Q: Lumbergh ,
PAX: Squatter, Trilogy, Lumbergh, Firehead, Short-Timer
FNGs: None
COUNT: 5
WARMUP:
– SSH
– Don Quixotes
– Beat Pickers
– Arm circles
– Mosey around the field
THE THANG:
– Merkins – 20
– Derkins – 20
– Erkins – 20
– SSH- 30
– Jump Squats – 30
– Imperial Walkers – 20
– Mosey
– Dips – 30
– Carolina Dry Docks – 20
– T-Claps – 20
– No Surrenders-20
– Mountain Climbers – 20
– LBCs – 20
– Mosey
– Merkins – 20
– Derkins – 20
– Erkins – 20
– SSH- 30
– Jump Squats – 30
– Imperial Walkers – 20
– Mosey
– Dips – 30
– Carolina Dry Docks – 20
– T-Claps – 20
– No Surrenders-20
– Mountain Climbers – 20
– LBCs – 20
MARY:
– Rosalitas
– Flutter Kicks
– American Hammers
– Plank
ANNOUNCEMENTS: Trilogy has Q Friday
COT: Transitions can be challenging- stay positive and look at the bright side of things

Date: 2026-03-24
AO: Delphi
Q: Doodles ,
PAX: NOAA, Nano, Rambler, Sunny, Norm, Obadiah, Atlas, Peanuts, Doodles, Drano FNGs: None
COUNT: 11
Warm up
SSH, imperial walkers, hillbillies, arm circles, Matt foley, and illy mays, cherry twists, down dog, sciatica stretch, kobra, child pose, pretzel twists. Mosey field.

The Thang
Partner up and
First partner does exercises other partner mosey goal line and back. Combined farmer carry both blocks each 20 yds and perform: 20 manmakers
40 thrusters
60 alternating merkins
80 overhead presses
100 curls

Second round. Mosey to mid field and back.
10 squats w 2 blocks
20 lunges w block
30 merkins between blocks
40 kettle swings
50 rows – 25 each arm

Mosey recovery lap.

Mary – yes, half gave an exercise.

Announcements
At in April, Murph in may, convergence in June.

COT
Q shared lesson from parenting seminar on digital tech and kids. Some believe the philosophy that if it feels good then it must be good. But we know better. Think about personal disciplines and even consider writing down a personal constitution.