Date: 2025-05-09
AO: thepatriot
Q: citrus
PAX: CableGuy, Lazlo, bogey, Trademark, Bone, Flipper, Coxswain, Smokey, Enron, Rim Fire, Walker, Bob the Builder, Booking, Lucius, Jenner, Big Short, Groundhog, Overthrow, CashApp FNGs: 1 CashApp
COUNT: 20
In recognition of the first F3 The Capital beatdown, we did the first official F3 The Capital beatdown.
WARM UP:
15 x SSH
15 x IW
10 x WMH
10 x small arm circles forward, 10 x Seal Claps, then 10 x small arm circles rearward 25 x Merkins
THE THANG:
PART 1:
10 x Burpees, run 200m.
10 x Merkins IC, 10 x Burpees, run 200m.
10 x Flutter Kicks, 10 x Merkins IC, 10 x Burpees, run 200m. 10 x BWS, 10 x Flutter Kicks, 10 x Merkins IC, 10 x Burpees.
PART 2:
Mosey to the railings by the basketball courts for an Australian pushup / Derkin pyramid. 5-10-15-10-5 reps. Then, thanks to the ghost of OG Hightower, a bearcrawl tunnel of love. Which OG Jenner had to explain, because YHC had no idea what that meant.
PART 3:
Mosey back to the field for a 5 rounds of “catch me if you can”:
– Partner 1 sprints backward, Partner 2 does 3x burpees and sprints to catch up. Jog to the other goal line and flapjack. Both partners do 5x burpees together. This, as it turns out, was a horrible idea. Hence the modifications for rounds 2-6.
– Partner 1 jogs backward at 60%, Partner 2 does 3x burpees and jogs to catch up. Both partners do 5x burpees together. Flapjack.
– Partner 1 jogs backward at 60%, Partner 2 does 3x burpees and jogs to catch up. Both partners do 5x burpees together. Flapjack.
– Partner 1 crawl bears to the 50, Partner 2 does 3x burpees and jogs to catch up. Both partners do 5x burpees together. Flapjack.
– Partner 1 lunge walks to the 50, Partner 2 does 3x burpees and jogs to catch up. Both partners do 5x burpees together. Flapjack.
MARY: 20 x LBC, 15 x American twists.
ANNOUNCEMENTS: boneathon memorial-murph-wod convergence tg10
COT: 7 years ago the F3 Capital region flag was planted. 11 OGs, 9 FNGs, and an unknown number of DR PAX showed up to start the group we have today. May is Mental Health Awareness month, and men are disproportionately impacted. F3 is so important to combatting the isolation that many men feel. I’ll post an excerpt from Bogey’s COT from The General on Tuesday, because it can’t be said any better (full COT linked below):
YHC noted that May is Mental Health Awareness month. While mental health should be a priority every day/month, May presents an opportunity for focus and intentionality on the issue. Between rounds, YHC shared some stats on mental health challenges among men. YHC challenged and encouraged the PAX to be mindful of their fellow PAX and those around them who may be struggling. YHC also encouraged the men to be more vulnerable, and to reach out with their own struggles.
https://f3thecapital.com/2025/05/06/thegeneral-may-is-mental-health-awareness-month/
Tags: thepatriot, CableGuy, Lazlo, bogey, Trademark, Bone, Flipper, Coxswain, Smokey, Enron, Rim Fire, Walker, Bob the Builder, Booking, Lucius, Jenner, Big Short, Groundhog, Overthrow, CashApp
F3 The Capital 