Category: Uncategorized

Date: 2026-05-01
AO: The Patriot
Q: Booking ,
PAX: Overthrow, Shake ‘n’ Bake, Rim Fire, Lucius, citrus, CableGuy, Booking, Boardwalk, Flipper, Jones FNGs: None
COUNT: 10
WARMUP: SSH, IW, HB, MP, WMH, CP, WM, DD, WGS, KK
THE THANG:
Goal line
20 OH Press
20 Curls
20 Low Rows
20 Chest press
Rifle carry to other end zone and repeat above
Sprint back to other end zone

20 merkins — bear crawl to 25 yard line
20 big bois- bear crawl to 50 yard line
20 squats- bear crawl to 25 yard line
20 calf raises – bear crawl to goal line

20 Atlas shrugs
20 coupon squats
20 around worlds
20 leg lifts

Farmer carry to other end zone- repeat above coupon exercises

Back pedal to other end zone

20 WW 1– lunge walk to 25 yard line
20 shoulder taps—- lunge walk to 50 yard line
20 mountain climbers— lunge walk to 25 yard line
20 plank jacks — lunge walk to end zone

Lightening round with coupons 10 each of
OH Press
Curls
Low rows
Chest press
Atlas shrugs
Around worlds
Squats
Leg lifts

Plus—— blockies to wrap it up

MARY: LBC, flutters, toy soldiers, bird dogs, dirty dogs, donkey kicks
ANNOUNCEMENTS: happy hour tonight for Boardwalk, summer evening rotating AO on Thursdays, trifecta of bone a thon, Murph, convergence end of May/ early June
COT: Shared a parable about a Chinese farmer who reacted to every good and bad event with “maybe”… lesson being that because future outcomes are unknown it’s impossible to judge every event in your life as entirely fortunate or entirely unfortunate..

Date: 2026-05-01
AO: Sparta
Q: Doodles ,
PAX: Atlas, Baywatch, Monte Karlo, NOAA, OnlyFans, Doodles, Drano, Dunder, Monk, Nano FNGs: None
COUNT: 11
WARMUP: ssh, Matt foleys, arm circles, Willy, cherry twist, down dog, world great stretch,

THE THANG:
Summary: Jacobs’s ladder modified with a side of farmers carry and rifle carry done together with some buy in.

One goal line burpees, other side merkins, pax did them together. Buy in: 3 merkins plus reps/ 3 burpees plus reps.
99 reps of each total.

Between goal lines was first 10 yds bear crawl, 10-50yds jog, 50-100 yds sprint or fastest you can go.

During activity, pax took turns farmer carry 2 coupons and rifle carry 1 coupon from 1 goal line to other meeting pax there. If coupons touched green turf then all pax added 3 burpees to that round of reps.

MARY:
LBCs, V ups, American hammers

ANNOUNCEMENTS: Murph on Memorial Day- mondays training at GMU, convergent June 6

COT:
Q reflected on working at Walmart. The best education in life comes in different forms 1) seek out education whether taking different jobs at work, volunteer work or Qing at F3. It might require stretching beyond our current pasture. 2) think about allowing our kids to learn from different experiences in life. Wandering out of the pasture might allow them to see perspectives and life lessons they might not have otherwise.

Date: 2026-05-01
AO: The Farm
Q: Infinity ,
PAX: Lumbergh, Trolley, Firehead, Infinity, Short-Timer, Squatter, Jingles FNGs: None
COUNT: 7
WarmUp: IWs, Beet Pickers, Tie Fighters (Tempo Lunge while doing LBAC), Fist-Bump Merkins, Mountain Climbers, Michael Phelps, and Mosey.
The Thang: Blackjack! Using a standard 52-card deck, have the PAX draw cards until (1) the PAX decides to hold, the cards add to 21, or the PAX draw another card that puts the total over 21 (a bust). Anytime someone gets 21, take a 21-count rest.
Each round, perform as many of the following exercises as the number on the cards of their suites: – Spades: Jump Squats
– Diamonds: CDDs
– Clubs: Bonnie Blairs (single count)
– Hearts: Beast Merkins (from forward leaning rest position, squat back onto balls of feet, then go forward and down into a Merkin) Also perform one of the following, depending on the total score each round: – Hold: 60m Sprint
– Blackjack (21): 21-count rest
– Bust: 30m Bear Crawl
Mary: Freddie Mercury, J-Lo’s, Box Cutters, Side Crunches, and Dolphin Crunches. Announcements: Short-Timer Q for ruck tomorrow.
Firehead Q Monday.
CoT:
Rule 4: Compare Yourself to Who You Were Yesterday, Not Who Someone Else is Today
No matter how good you are at something, or how you rank your accomplishments,there is someone out there who makes you look incompetent.
You might object: I should be winning at everything! But winning at everything might only mean that you’re not doing anything new or difficult. You might be winning but you’re not growing, and growing might be the most important form of winning.
Happiness is to be found in the journey uphill, and not in the fleeting sense of satisfaction awaiting at the next peak.

Date: 2026-05-01
AO: Terrapin Station
Q: Hobbyhorse ,
PAX: Roddick, Ice Tea, Ripcord, Tariff, Kodak, Goldfish, Breach, Robo, Short Rib, Bone, V8, Sloop, Landscape, Enron, Hobbyhorse FNGs: None
COUNT: 15
WARMUP: stretches
THE THANG: Murphy prep at front end and back end. Jog neighborhood with stops for dead bugs, flutter, v up, hammer, dragon kick, MARY: more of same plus cat cow donkey and dog
ANNOUNCEMENTS: bone a thon. All are welcome. Modifications encouraged. Hh tonight.
COT: some seasons in life can be harder than others. But not all conditions are permanent bc the world around us doesn’t stay static. Do your best to work thru it.

Date: 2026-04-30
AO: Olympus
Q: Atlas ,
PAX: Atlas, Monte Karlo, Toolbox, NOAA, Doodles, Monk, Crop Duster, Peanuts, Ashe, Rollingstone, Hobbyhorse FNGs: None
COUNT: 11
WARMUP
SSH, WMH, Seal clap and other arms; High knees; world greatest stretch (wide, regular, diamond merkin)

THE THANG
10 burpees over coupon & 10 thrusters
murder bunny 10 yards and back
Run 50 yards and back

10 burpees over coupon & 10 thrusters
murder bunny 20 yards and back
Run 50 yards and back

10 burpees over coupon & 10 thrusters
murder bunny 30 yards and back
Run 50 yards and back

Round #2
Run 50 yards and 3 BDE burpees

20 lateral overhead press & 27 plank jack.
20 prisoners’ squats & 27 Smurf jacks
20 Kettlebell swing & 27 curls
20 Bent over rows & 27 Calf raises
20 lateral bench press & 27 one-leg squat

MARYs: Run a lap

PRAYERS & ANNOUNCEMENTS:
Murph challenge; Convergence
COT: Some life learning lessons after turning 47 years: gratefulness; maturity; mentoring; purposeful; wisdom complements intelligence; patience; influence.