Author: f3nano

Date: 2025-06-20
AO: tg10
Q: Hobbyhorse
PAX: Summit, Lazlo, citrus, Gherkin, FIFA (F3 The Capital), Baguette, Doodles, K-Pop, Rocket, Traveler FNGs: None
COUNT: 11
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Setup: Mark your starting spot and a spot 10 yards away (use a football field; tape measure; or estimate it oyo). Set a 10 minute timer.

Routine: Bear crawl to the 10 yard mark, do 5 merkins. Crawlbear back to 0 yard mark, do 15 air squats. Repeat. Keep a running total of your reps That number is your score.

Traveler 248 thegeneral
Gherkin 245 thegeneral
Summit 190 thegeneral
Rocket 216 the beach
Lazlo 245 thegeneral
Doodles 185 delphi
K-Pop >186 delphi
FIFA (F3 The Capital) 245 potomac-rising
Baguette 200 potomac-rising
citrus 253 thepatriot
Hobbyhorse 210 thegeneral

Winner is the late arrival: citrus Emerging strategy here to let the field sort itself before topping them all. Congrats citrus

And thegeneral for the AO win under its upgraded leadership from Gherkin

Tags: tg10, Summit, Lazlo, citrus, Gherkin, FIFA (F3 The Capital), Baguette, Doodles, K-Pop, Rocket, Traveler

Date: 2025-06-20
AO: thefarm
Q: Trilogy
PAX: Squatter, Infinity, Moonshine, Firehead, Running Man
FNGs: None
COUNT: 6
WARMUP:
Arm Circles
Willy Mays Hayes
Michael Phelps
Hillbillies
Don Quixotes
Mosey around the fields

THE THANG:
SSH
Squats with Calf raises
Merkin
Dirty Dog
Merkin
Bird Dog (aka Dog Pointer)
Dips
T-Clap
Sprint to end of field, Mosey back

SSH
Squats with Calf raises
Merkin
Dirty Dog
Bird Dog
Mountain Climbers
Dips
T-Clap
Lunge Worm to center of field, Mosey back

SSH
Squats with Calf raises
Merkin
Dirty Dog
Bird Dog
Mountain Climbers
Dips
T-Clap

MARY:
X-Factor
American Hammer
Rosalitas

ANNOUNCEMENTS:
Trilogy has Q for Saturday Ruck at 7a

COT:
Yesterday’s storm and power outages remind us to be prepared for the “expected” so when the “unexpected” happens we can focus on that and not be distracted by the smaller issues we should have prepared for.

Tags: thefarm, Squatter, Infinity, Moonshine, Firehead, Running Man

Date: 2025-06-20
AO: horizon-ao
Q: 3 mile
PAX: Hobbyhorse, Poe, Kodiak, sticks, Classified, Trademark
FNGs: None
COUNT: 7
WARMUP: SSH, Michael Phelps, Tie Fighters, WMH, Cherry pickers Up Dog, down dog lunge stretch, THE THANG:
– Fellowship Lap
– Dora – 100 merkins ; 200 squats , 300 LBCs + 10 bonus burpees – F3 Ultimate
MARY: Box Cutters, Freddy Mercurys,
ANNOUNCEMENTS: lots of cool new AOs sprouting up
COT: Today is my 17th wedding anniversary. My marriage is a teenager with a driver’s license. Grateful for my M, she does all the things, esp with the kids, puts up with my crap and helps me be my best self. Give your M a hug today, i’m sure she deserves that and more.

Tags: horizon-ao, Hobbyhorse, Poe, Kodiak, sticks, Classified, Trademark

Date: 2025-06-18
AO: compound
Q: Cactus
PAX: Poe, Popeyes, citrus, Doodles, Rambler, Skidoos, Sunny
FNGs: None
COUNT: 12?
WARMUP: general stretching and then fellowship run to compound garage
THE THANG: multi-station exercises. the timer runs from end of station 12 to station 1 resulting in the reset. station 1 – wall sit, station 2 – roller board push, station 3 – ropes, station 4 – squats, station 5 – squats, station 6 – crab walk, station 7 – ww2, station 8 – curls, station 9 – oh press, station 10 – tbd, station 11 – flys, station 12 – burpees MARY: flutter kicks
ANNOUNCEMENTS: kpop farewell, ruck-float (jul 26)
COT: managing anger

Tags: compound, Poe, Popeyes, citrus, Doodles, Rambler, Skidoos, Sunny

Date: 2025-06-20
AO: atlantis
Q: O’Captain
PAX: Quip, Chef, Duke Neucom
FNGs: None
COUNT: 4
WARMUP: Good mornings
Arm circles
Side straddle hops
Don Q
Cherry Picker…

THE THANG:

Run to the rocky steps

5 up
20 Pull-ups
50 merkins
100 air squats
5 up

Mosi to nationals stairs

Walking lunges –

All the way up – 4x

Burpees

Rock workout
Bus drivers
Overhead press

MARY:

Mt climbing
Dollies
Heel touches bows
Side to heels

ANNOUNCEMENTS:

Quip has a baby coming in two weeks! Wish him luck and keep him in prayer!

COT:

Message… discussed the 1936 Olympic gold medal team from the book “Boys in the Boat.” that great races aren’t won by clones. There are won by crews. The strengths of this team, the author shared was in what made them different…

This incredible story and team teaches us that all different shapes, abilities, etc. are important and to continue to build teams around us that are great crews and not just people like us!

Tags: atlantis, Quip, Chef, Duke Neucom