The General

Date: 2026-10-13
AO: The General
Q: Hops ,
PAX: Hops, Goldfish, Hobbyhorse, Gherkin, Bone, citrus, Robo, Landscape, Prestige, Flux, Moderator, SAAS, Hard Knox FNGs: None
COUNT: 13
WARMUP: The Usual
THE THANG: 2 Laps Ricky Bobby stopping at end zones for a total of 4 sets of (10 merkins, 10 big boys, 10 merkins, 10 big boys). Move to steps for stair runs and 3 sets of (20 irkins, 10 derkins, 20 dips, 20 step ups IC). Back to field for 20 shoulder taps IC, 60 calf raises, 30 squats. MARY: 50 LBCs, 30 flutter kicks IC, 30 penguin crunches IC
ANNOUNCEMENTS: thegrunt, iron-sharpens-iron tonight, Old Rag hike.
COT: Keep track of your brothers in arms. Surgeries, fartsacking, work and life will often get in the way, but F3 is a “lifetime sport”, all modifiable with unmatched camaraderie. Reach out to others. Check in. Smokey left us with a great message yesterday: After months of being sidelined with surgery and rehabbing he is back. He credits F3 in many ways for helping him stay the course.