Date: 2026-10-16
AO: Rec League
Q: Cookies ,
PAX: FIFA (F3 The Capital), Cookies, 120, Promoter
FNGs: None
COUNT: 4
Warm-Up
– 1 lap around the parking lot
– 20 Side-Straddle Hops (IC)
– 15 Hillbillies (IC)
– 15 Windmills (IC)
– 10 Arm Circles each direction
– 10 Michael Phelps (IC)
The Thang
Block 1 — Circle of Jerks (15 Minutes)
PAX formed a circle for a farmer’s-carry variation of Circle of Jerks.
One PAX called an exercise for the group, grabbed both dumbbells, and performed a farmer’s carry approximately 30 yards out and back.
The remaining PAX continuously performed the called exercise until the carrier returned. We rotated through the group for 15 minutes, with each PAX choosing the next exercise. Block 2 — Suitcase Carry Competition (10 Minutes)
We transitioned into a suitcase-carry challenge.
PAX carried a single dumbbell approximately 30 yards out, switched hands, and carried it 30 yards back.
We turned this into a little friendly competition, challenging each other while putting our grip endurance to the test.
Mary
– 20 LBCs
– 15 Reverse Crunches
– 15 Heels to Heaven
– 15 Little Mermaids — Right Side
– 15 Little Mermaids — Left Side
– 15 Freddie Mercurys (IC)
– Plankorama to finish
Circle of Trust
Today’s message was about gratitude and appreciation for the F3 community.
Life can be difficult, and sometimes it’s the small things that provide the stability we need to get through challenging times.
For me, F3 is one of those things. It’s more than just showing up for a workout. It’s the consistency, fellowship, and support of the men who show up alongside us.
Even when other parts of life aren’t going the way we’d like, there’s still value in recognizing and appreciating the good things we have. Sometimes the little things make the biggest difference
