Date: 2026-03-24
AO: Atlantis
Q: Hammerhead ,
PAX: Bougie, Hammerhead, Hubble, Forceps, Archive
FNGs: None
COUNT: 5
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS: Prayers: We took a knee and lowered our heads for Norb Leahy, for baby Gilbert, and for brother Bill Tyree. During this moment of great trial for all of them, keep them in your care, lord, and help us rally around them.
COT: “kill’em with Kindness.” No that’s not a Metallica album, it’s an adage my old man used to use. Today I had a conversation with some GS-15s who have honestly been irking me, I felt that instead of giving them my worst I would give them my best. I was honest & forthright, laid out very reasonable expectations, and avoided any blaming, merely pointed out the facts, calmly stated what’s in the past is in the past, and asked “where do we go from here?” Too soon to tell (if that worked), but maybe that’s not the point…it was the right thing to do.
The General
Date: 2026-03-24
AO: The General
Q: Robo ,
PAX: Goldfish, Lazlo, Robo, Landscape, Hops, Hard Knox, Prestige, Tariff FNGs:
COUNT: 8
WARMUP: SSH, IMP WALKER, HILLBILLIES, LB ARM CIRCLES, MOROCCAN NIGHT CLUB, M PHELPS, DON QUIXOTE, RVE, DOWN DOG, COBRA KAI.
THE THANG: run 50 + Carioca 50 2X, then Coupon Rifle carry to 4 stations 2X 50 yards, 2X 35 yards apart.
4 exercises at each station, so 4 laps.
Station 1:
Merkins/ Chuck Norris Earth Downs – 20
LBC – 25
Coupon row – 25
Coupon press – 20
Station 2:
Blockees – 10
Coupon squats – 20
Blockees – 10
Back Lunge – 20
Station 3 :
Flutter kicks, hold Coupon, 4 count – 15
Coupon Power Clean – 10
WW3 – 10
Merkins/ Earth Downs – 25
Station 4:
Coupon press – 15
Coupon Swing – 15
LBC – 25
Coupon Hop Over – 10
Mosey 50 + Run 50 2X
MARY: Dirty dogs and Donkey kicks.
ANNOUNCEMENTS: See channel
COT: Find time to sit quietly outside with no distractions. You may find value in relaxing your mind.
Spring has Sprung
Date: 2026-03-23
AO: Horizon
Q: Kodiak ,
PAX: Kodiak, vplaxico, sticks, Purple Rain, Attache’, 3 mile, Disco, SPINAL TAP FNGs: None
COUNT: 8
WARMUP: IW, SSH, touch toes, MP, CP, stretching
THE THANG: Do a circuit with a lap around the stairs as the timer 3 times through with the following stations, : (1) merkins
(2) squats / burpees
(3) jump squats / LBC
(4) Blockees / shoulder press
(5) Carolina Dry docks / mountain climbers
(6) single-leg deadlifts
(7) flutter kick
(8) run
Do a fellowship lap around the parking lot in between each set. MARY: around the horn with each pax picking one.
ANNOUNCEMENTS:
COT: Do the world a favor, and kill bradford pear trees in your yard. If you want, I’ll come with my chainsaw and do it for you.
Acropolis
Date: 2026-03-23
AO: Acropolis
Q: Obadiah , Atlas, Doodles, Monk, Peanuts, NOAA, Sunny, Baywatch PAX: Obadiah, Atlas, Sunny, Baywatch, Doodles, NOAA, Monk, Peanuts FNGs: None
COUNT: 8
WARMUP:
Each PAX lead a stretch
THE THANG:
Each round, each PAC called and led an exercise. Completed 3-ish rounds
MARY:
Jog in the rain back to cars
ANNOUNCEMENTS:
AT Hike
Road Cleanup
Murph
COT: take care of each other. Reach out and check on each other.
I Hope This is the Last Cold Weather Wednesday of the Year
Date: 2026-03-18
AO: Compound
Q: Poe ,
PAX: Hightower, Monte Karlo, Corkscrew (F3 The Capital), Doodles, Monk, Skidoos, Poe, citrus FNGs: None
COUNT: 8
WARMUP: SSH, LBAC, MP, IW, CP, WMH, mosey to garage, down dog, WGS
THE THANG: 4 rounds of 3 exercises – hand release merkins, lunges in cadence, shoulder taps in cadence – run a parking lot lap after each round. Round 1 – 25, 40, 30
Round 2 – 20, 30, 25
Round 3 – 15, 20, 20
Round 4 – 10, 10, 15
Various exercises to chew up remaining time.
MARY: PAX choice around the horn
ANNOUNCEMENTS: Murph, Boneathon, Convergence – see Slack for details
COT: in life you get 4 burners – health, family, friends, work. You can’t have them all on high at the same time so emphasize the right ones when necessary.
F3 The Capital 