Date: 2026-03-27
AO: Terrapin Station
Q: 2 percent ,
PAX: 2 percent, Landscape, Ripcord, Sloop, East Wing, Robo, Tariff, Goldfish, Enron FNGs: None
COUNT: 9
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: 10-1 Motivators, Dirty Hookups, 3 rounds of alternating max effort pull ups, 10 dips, 10 OH press, then a cornucopia of 10 reps of the following exercises: Chest Press
Alternating Side Lunges
Hip Dips
Vertical Leg Raises on the Block
Slow Squats
Slow Merkins
Ball Squeezers (you had to be there)
Alternating Lateral Side Leg Raises
WWII’s w/ ball between the legs (IC)
MARY: Nolan Ryan’s
ANNOUNCEMENTS: see announcements
COT: “If you ain’t growin’, you’re dyin'”- Major Payne
We need to continue spreading the word about F3 and bringing in a strong pipeline of FNG’s. Don’t hesitate to tell your story. Why are you out here? What keeps you coming back? Who else within your circle of friends/colleagues/relatives/total strangers might benefit from something like this? You will get rejected. Don’t get discouraged. When you’re told “No”. It usually means “Not right now”. Revisit. Drip on them. Focus on the community aspect of F3 and less on time of day. Market it as “Adult Recess”, just at an obscene hour of the day. Bribe them with coffeteria.
It might take 6 months to a year before you can show someone the light. A light that only the PAX can see collectively in the gloom.
F3 The Capital 