FreeState

Date: 2026-03-17
AO: FreeState
Q: Horshack ,
PAX: Mumford, Mark Michael, Hotsauce, Cannoli, Dungeon Master, Pigeon, Andrew Churchill, Horshack, BMX, Greenback FNGs: None
COUNT: 10
F3 St. Patrick’s Day Beatdown
The Luck of the Kotter
Total Time: 45 Minutes
Teams: 3
Enforcer: Mumford
Theme: Teams compete for points. Green violations punished. Kotter chaos encouraged.

0:00 – 8:00
Team Assignments during slide straddle hops
Team 1: The Lowly Leprechauns
Team 2: The Shamrock Shit Shovelers
Team 3: The Guinness Goon Squad

• SSH x 25
• Imperial Walkers x 20
• Hillbillies x 20
• Squats x 20
• Merkins x 15
– Mountain Climbers x 10

Explain Failure to wear green results in:
Team penalty: Your team also loses 25 points for each person without green, Green violations may be enforced randomly during the workout. Randomly Interspersed “Green Check” punishment administered by Mumford Possible punishments:
• 15 squats of shame
• 10 merkins of regret
• Bear crawl around midcourt

0:08 – 0:13
Mini-Game #1
:basketball: Leprechaun Free Throw Contest
Equipment
• 3 basketballs
• 3 hoops
How it works
Each team rotates shooters. Mumford heckles shooters. And Keeps score Scoring
Make = 20 points
Miss = 5 monkey humpers
Run for 5 minutes.

13:00 – 20:00
Mini-Game #2
:bricks: Cinder Block Strongman Relay
Equipment
• 2 cinder blocks per team
• broken blocks marking turn line
How it works
First man:
• Farmer carry blocks length of Basketball Court
• 5 overhead presses
• run back with blocks
Next man goes.
Scoring
10 points per completed carry.
Run for 7 minutes.
Penalty:
If blocks dropped → team does 10 squats.

20:00 – 28:00
Mini-Game #3
:shamrock: Irish Brick Toss
Equipment
– broken blocks
How it works
Standing behind line, toss block underhand only.
Rest of team performs plank hold while throws occur.
Mumford determines if the brick went into the circle
Scoring
Most inside the circle
• 1st = 100 points
• 2nd = 75 points
• 3rd = 50 points

28:00 – 36:00
Mini-Game #4
:basketball: Kill the Q

How it works Shooter must:
• run to center
• perform 3 cinder block presses
• return and shoot
Scoring Made shot = 50 points
Team chooses exercise for the Q:
• 10 merkins
• 15 squats
Missed shot = Team performs:
• 10 squats
• 10 flutter kicks
Final 2 minutes, Made shots = 100 points

36:00 – 43:00
Mary (Core Competition)
Circle up.
Exercises
• LBC x 25
• Flutter kicks x 25
• American hammers x 20
• Freddie Mercuries x 20

Plank of Destiny
Each team sends their best Irish FERGUS – Strong Man
Last man planking wins.
Points . . .Pigeon wins!!!
• 1st = 200
• 2nd = 100
• 3rd = 50
Mumford walks around talking trash.

Mumford: Tally Points
“Did anyone bring an FNG?”
Award 1,000 points if applicable.
Final Punishment
Two losing teams perform:
Irish Goodbye
• 20 squats
• 15 merkins
• 20 LBCs

43:00 – 45:00
Announcements: Thirsty F3rd Thursday

COT
******
F3 Credo – Leave no man behind and leave no man where you found him. Bullseye from Omaha – was a shut in due to his weight. F3 transformed his life. Kotters and FNGs make this F3 thing so worth it!