Date: 2025-09-23
AO: thegeneral
Q: Summit
PAX: Anchorman, Lazlo, Maguire, DoorDash, Flipper, citrus, Enron, Hobbyhorse, Goldfish, 2 percent, Gherkin, Flat Tire, Offsides, Messy FNGs: None
COUNT: 15
WARMUP: IC: SSH, IW, CP, WMH, MP, DD, CK, 10 burpees
THE THANG:
Cardio Set
– Ricky Bobby
– Tabata Set 1: (20 secs work, 10 secs rest X 8 sets)
– Toe taps & mucho legos
– Shuttle run sideline to sideline
– Ricky Bobby
– Tabata Set 2: (20 secs work, 10 secs rest X 8 sets)
– Mountain climbers & burpees
– Shuttle Run sideline to sideline
– Ricky Bobby
Lazy Dora
– 100 merkins -> plank in increments of 10
– 200 LBCs -> leg lift holds in increments of 20
– 300 squats -> Al Gore in increments of 30
– 400 American hammers -> V holds in increments of 40
MARY: Some yoga and a moment of gratitude
ANNOUNCEMENTS:
– Grunt-join channel for info..thanks to citrus for Qing
– Fund raiser for Accelerate campaign-3rd F channel
– Suicide prevention Zoom seminar-join F3 Nation slack for information – Book club-Book club channel
– Bible study-Iron Sharpens Iron channel
– Old Rag and Shenandoah Burning Man -Backpacking channel
COT:
YHC shared that he has been sad lately. It seems that we are living in a world of extremes and that extremes seem to produce conflict, depression and anxiety.
YHC recently read a book by Jonathan Haidt called The Anxious Generation which is now based on 15 years of conclusive data about the impacts of the digital culture. YHC wished he had read it 15 years ago.
YHC then watched Adolescence on the way back from a trip. It was hard to watch but important and cathartic. Led to text his adult children and apologizing for over protecting them in the wrong areas but under protecting in the right areas. It opened up important dialogue. When you know better you do better. Not too late.
Rewiring the brain is hard but possible and pretty straightforward. One way is F3 as the formula of fitness-fellowship and faith works.
In the words of the great philosopher Kenny Chesney, “Why Can’t We All Just Get Along” and drink some beers and smoke cigars by a fire pit. Appreciate all y’all!
Tags: thegeneral, Anchorman, Lazlo, Maguire, DoorDash, Flipper, citrus, Enron, Hobbyhorse, Goldfish, 2 percent, Gherkin, Flat Tire, Offsides, Messy
F3 The Capital 