Category: Uncategorized

Date: 2026-04-03
AO: Horizon
Q: Disco ,
PAX: Poe, Disco, SAAS, Kodiak
FNGs: None
COUNT: 4
WARMUP: SSH, MNClub, WMH/CP, D Dog/Up Dog, OYO.
THE THANG:
Run through the neighborhood, stopping to work through rungs on the ladder: 5 burpees
10 merkins
15 mountain climbers
20 jump squats
25 monkey humpers
30 Bobby/Danny Hurley’s
25 dips
20 Bulgarian squats
15 plank jacks
10 box cutters
5 PYO merkins
MARY: Timer runs/bear crawls/lunges/Frankensteins the bases. Rest of PAX perform a Core Exercise of their Choice. ANNOUNCEMENTS: Murph. Boneathon.
COT: YHC has had friends with health troubles recently. Stay close to those you care about. Live each day as if it were your last.

Date: 2026-04-03
AO: Atlantis
Q: Hammer , Hammerhead
PAX: Hammer, Hammerhead, Hubble
FNGs: None
COUNT: 3
WARMUP: The standard. SSH, LBC, DQs, Cherrypickers, IW,
THE THANG: 4×4 Norwegian redux!
>From the “light tower” (that never seems lit), 80% effort towards the navy yard boardwalk, 2 minutes out, 2 minutes back
Once you’re back, 3 minutes of Mary-with-Hammerhead featuring: deadbugs, American Hammers, superman holds, etc.

MARY: Recumbent bikes and heels to heaven. The seated ab circles to close out were a big hit.

ANNOUNCEMENTS: Nothing new. Volunteer to Q at Convergence!

COT: Marshal your energy wisely – don’t self-destruct by taking offense, especially when others’ intentions aren’t to offend.

Date: 2026-04-03
AO: Terrapin Station
Q: Ice Tea ,
PAX: Robo, 2 percent, Goldfish, Ice Tea
FNGs: None
COUNT: 4
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, IBACs, Moroccan NCD, Turnip Twists, WMH, DDs, Runner’s Stretch, WGS, Fellowship Lap

THE THANG: Wheel of (Mis)Fortune
Corner 1- Goblet Squats
Corner 2- Tricep Ext
Corner 3-Derkins
Corner 4- Thrusters

Split into 2 groups. Beginning in the middle, perform 5 burpees. Rifle carry to your group’s corner. Perform 20 reps of the exercise shown in your corner. Carry coupon back to center for 5 more burpees. Then, in a clockwise manner, rifle carry to the next corner and repeat the process.

After corner 4 is complete, perform 5 burpees in the center and take a lap around the track. Then do the circuit all over again, reducing the reps at each corner by 5. Rinse and repeat.

MARY: Flutter Kicks and Toy Soldiers

ANNOUNCEMENTS: check the channel for lots of fun things

COT: Lots of our F3 brothers are injured, have sick or injured families or have recently lost a loved one. Check on your brothers and take initiative to help them out.

Date: 2026-04-03
AO: The Farm
Q: Squatter ,
PAX: Squatter, Firehead, Trilogy, Short-Timer
FNGs: None
COUNT: 4
WARMUP:
SSHs IC
Michael Phelps IC
Beet pickers
Willy Mays Hayes IC
Rockettes

THE THANG:
Merkins
Reverse Lunges
Mountain Climbers IC
Imperial Walkers

Walking Lunges

At the bleachers:
Derkins
Dips
Step Ups
Erkins

Frankensteins

Toddler Squats
Shoulder Taps
Forward Lunges (Each leg)
Bird Dogs

Repeat

MARY:
Flutter Kicks
Side crunches
American hammer
Dirty dogs

ANNOUNCEMENTS:
Ruck 7AM tomorrow (Saturday)
Firehead Q on Monday

COT:
Had a nice vacation with my family where I made it a point to maximize staying present and enjoying each moment. I found that I enjoyed the trip much more.

Date: 2026-04-03
AO: The Patriot
Q: Legacy ,
PAX: Horton, Legacy, Jones, Trademark, Lazlo, Shake ‘n’ Bake, Boardwalk, Overthrow FNGs: None
COUNT: 8
WARMUP: SSH, imperial Walker, hillbillies, Willy maze Hayes, Michael Phelps, root vegetable extractor. Moroccan nightclub downward dog cobra Kai. Then a lap followed by three short bear crawls.

THE THANG:

First, we did a short Dora it involved 20 Burpee’s 30 flutter kicks in cadence and 40 LBC

We moved over to the wall for a series of 30-second wall-sits combined with 16 reverse lunges and then 10 hand release merkins. We did a series of three or four and then ran a lap, another series and a lap, a series and then ran to opposite sideline, and a final series.

Some Things You Didn’t Know About Rick
(Rick Bits):

1) Rick is a drummer. At the 2023 Glastonbury Festival, he drummed to his band’s cover of AC/DC’s “Highway to Hell.”

2) Rick had an abusive father. Physical and emotional. His parents had a weird divorce at a time in the 1970s when divorce was still not that coming. Of note, on reflecting upon his dad’s life, he noted that in the 1970s and 1980s in Manchester, England, men weren’t allowed to have feelings and had no support. Remember, we are more than just a bunch of guys who work out.

3) Rick broke into the music industry as a gopher in a music studio. He got tea for Bananarama. Now we ask, who are Bananarama?

4) Rick got an audition for RCA executives. But his fellow studio musicians left him and dry and wouldn’t give their time to play as his back up band for the audition session. Rick did his audition in front of RCA executives with a mic plugged into a shitty 1980s boom box.

5). The audition with RCA executives went well. He was signed to a recording contract. Of note, in negotiating with record companies, Rick says “if you want to achieve, you have to be a little naive.” Rick says he knew a few singers who were on the cusp of being signed to a contract but they would bicker over various provisions. They never got signed. Says Rick “If you are too afraid of being taken advantage of, you never get your foot in the door.”

Rick’s first contract worked out. “Whenever You Need Somebody” sold 15.2 units worldwide. 4x platinum in the UK, and 2x platinum in the U.S. His biggest hit “Never Going to Give You Up,” has been streamed 1.1 billion time.s

6) As the decade ended Rick grew unhappy with pop stardom. After a few albums that were not huge commercial successes, he quietly retired from the industry to focus on his family. He said: “I did not want to be an absentee father who was on airplanes all the time.”

7) In 2008, the internet meme of “Rick Rolling” exploded. Rick was the butt of the joke, but he embraced it. He did not have the bitter, egotistical reaction that other nostalgia stars had in similar circumstances. It led to a spectacular career resurgence.

MARY: 30 Flutters (IC)

ANNOUNCEMENTS: leadership evening 4/16 8:00 pm— you can have your camera off

Trifecta of CSAUPs

Diet challenge starts Monday

COT: T: I heard Rick on the “High Performance,” podcast, which is typically devoted to athletes. His story strikes a chord. It is an F3 story–and a reminder for us to be really careful when we judge a guy–we often have no idea. We are open to all men and that is more than being nice guys when they show up. We have to continue to push out of 22207 to find guys. In this vein, Congratulations and thanks to Trademark for starting the McLean AO. SYITG