Author: f3nano

Date: 2025-06-13
AO: theaerie
Q: Chasqui
PAX: Stewie, Trifecta, Lonestar
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Bat wings
Michael Phelps
Cherry pickers
Frankenstein
Mosey

THE THANG:
5pts. warm up /each
PAX: Merkins-Big boys-Planks

7pts. Pre-Game warm up: Lonestar Win! :trophy:

11 pts. GAME: Trifecta Win :first_place_medal:

MARY:
Pax mix: Baby crunches, merkins, leg planks, Flirkins

ANNOUNCEMENTS:
Suggestions:
2.0s beat down w/ice cream
Ultimate frisbee

Puerto Rican Festival Manassas VA
June 14: 11am-9pm
https://visitmanassas.org/event/3rd-annual-puerto-rican-festival/

COT: Pray for support and guidance and for new work/life opportunities

Tags: theaerie, Stewie, Trifecta, Lonestar

Date: 2025-06-13
AO: thefarm
Q: Running Man
PAX: Firehead, Infinity, Trilogy, Moonshine
FNGs: None
COUNT: 5
WARMUP
Beet pickers
SSHs
Don Quixote
Willy Mays Hayes
Mosey around the soccer fields

THE THANG
30 Erkins
Walking lunge/inch worm/Merkin to 20 yard
20 Bonnie Blairs
Mosey back to start
30 Erkins
Long jumps to 30 yard
40 squats
Mosey to start
25 Erkins
Bear crawl to 40 yard
45 t claps
Mosey to start
Crab walk to 50 yard
50 glute bridges
Mosey to start
Reverse

MARY
American hammers
X factors
Penguin crunches
Big boy situps

COT
F3 reinforces fellowship and faith by concluding each session with a moment of reflection, gratitude, or prayer. It’s a space for men to connect emotionally and spiritually.
What’s something you are grateful for? I’m grateful for my faith in Jesus Christ, who helps me to be a better man.

Tags: thefarm, Firehead, Infinity, Trilogy, Moonshine

Date: 2025-06-12
AO: hoya-paxa
Q: Hammerhead
PAX: Daaa Auditor, Legacy, Summit, Tabasco, Trademark
FNGs: None
COUNT: 6
WARMUP:
FSHops / CherryPickers / GMs / DQs / WMHs

THE THANG: “6-12-25”

Setup:
Coupons in each of 4 corners
FiveRounds in the grass, Two Teams
Ea Coupon Round:
1PAX bearcrawls while 2 PAX put coupons to use

ROUND 1
6x Burpees
12x Murder Bunnies (out and back)
25x Merkins

ROUND 2
6xThrusters
12x Lunges in place
25x Air Squats

ROUND 3
6x Raise the Roof Situps (stadium wave)
12x Gaspumpers
25xRecumbent flutters

ROUND 4
15x Erkins
15x Derkins
15x Merkins

ROUND 5
6x Alt Knee Elbow Mtn Climbers
12x Kneetapper Mtn Climbers
25x Regulare MCs

Hump it back to start, finish off Mary

MARY: Nolan Ryan’s and J Lo’s

ANNOUNCEMENTS: Great convergence co-Qed by Legacy back on Saturday 6/7!

COT: leaders are ready. But not everyone who thinks they’re ready when called upon will be practiced up enough to lead. We gotta work on that– putting our leadership principles into actual hard practice even when its uncomfortable. Used an example story from Band of Brothers marvelous Bastards of Bastogne (the 101st at the battle of the bulge) about a nearly failed frontal assault by a green lieutenant. But it could have been a story about coming in from the perimeter to actually call out bad behavior or performing acts of a servant leader when its your turn…

Tags: hoya-paxa, Daaa Auditor, Legacy, Summit, Tabasco, Trademark

Date: 2025-06-12
AO: mother-ruck-ing
Q: citrus , Fiddler
PAX: citrus, SAAS, Pepco, Groundhog, Kodiak
FNGs: None
COUNT: 6
WARMUP: Put on heavy backpack.
THE THANG: Rucked around the Horizonhood. About 3.65 miles (according to my Strava) MARY: :man-gesturing-no:
ANNOUNCEMENTS: :man-gesturing-no:
COT: Let’s start a new AO. Rucking-only (no extra weights, no PT)

Tags: mother-ruck-ing, citrus, SAAS, Pepco, Groundhog, Kodiak

Date: 2025-06-12
AO: olympus
Q: Gherkin
PAX: Nano, Hightower, K-Pop, Atlas, Toolbox, NOAA
FNGs: None
COUNT: 8
WARM UP
SSH, Imperial Walkers
JD Vances, Arm Circles,Cherry Picker, WMH, Downdog, World’s Greatest stretch, Cobra Kai

THE THANG
Zombie Apocalypse Training
While all Zombie hunters know that the best way to kill a zombie is to destroy the brain, what many do not know is that Burpees and Blockees temporarily repel them, akin to how Kryptonite repells Superman. So here’s what we did

Lined up on goal line with coupons

• Murder Bunny to the 5 yard line and perform 10 reps each of Merkins, WW1s, Bobby Hurleys, and Thrusters. • Once exercises are complete, murder bunny to the 10 yard line and repeat.
• HOWEVER, when a Zombie Apocalypse occurs, perform the announced exercise (blockies or burpees) and then continue the exercises you were doing.
• If someone reaches the other goal line before time is up, we are saved from the Zombie Apocalypse. Otherwise…

MARY
Flutter Kicks, LBCs, American Hammers, dirty donkeys

ANNOUNCEMENTS
• announcements channel
• September 11 Stairclimb is out next CSAUP and less than 3 months away. Need a team to Q it.
– Atlas is looking to start having 2.0’s coming at least every other week during the summer

COT
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. It’s all volunteer and 100% peer led. The F3 model doesn’t work without HIMs stepping up to lead. So I want to give the Site-Q, @doodles a shoutout for taking this on. It’s a thankless job.

Also, if you haven’t Qed much, or never before, please take the opportunity to lead. If you’d like a co-Q, talk to Doodles and he can set you up with someone who will help.

If you have Qed a bunch, consider leveling up and taking a site Q role or taking the Q for a CSAUP. 9-11 stairclimb is less than 3 months away and we need to start planning for it.

Tags: olympus, Nano, Hightower, K-Pop, Atlas, Toolbox, NOAA