Author: f3nano

Date: 2025-06-12
AO: thehighlands
Q: Kenary (F3 Shenandoah)
PAX: Jenner, Jag, Hammer, Hard Knox, Spud, Traveler, Malware, Kenary (F3 Shenandoah) FNGs: None
COUNT: 8
WARMUP:
LB Arm Circles (Forward & Reverse), Willie Mays Hayes, Perfect Stretch, DW Dog, Cobra Chi, and some others that I’m not remembering. Led in Circle-Q style.

THE THANG:
Split into 2 Groups.

(ROUND 1)
Group 1 performs Dan Taylors down field and then sprints back to start. Group 2 performs Jack Webbs while Group 1 is gone.
REPEATO once more

Mosey around the field

(ROUND 2)
Group 1 performs Bear-olina Dry Docks down field and then sprints back to start. Group 2 performs Thor’s Hammers while Group 1 is gone.
REPEATO once more

Mosey around the field

(ROUND 3)
Group 1 performs Dan Taylors down field and then sprints back to start Group 2 performs Little Baby X Factors while Group 1 is gone. REPEATO once more

Mosey around the field

(ROUND 4)
Group 1 performs Dan Taylers (first time) down field and then sprints back to start. Group 2 holds plank while Group 1 is gone.
REPEATO (Second time Method of Transportation was Bear-olina Dry Docks)

(Definitions)
Dan Taylor’s: 1 Squat plus 4 lunges. Ascending count, keep the ratio at 1:4. (2:8, 3:12, etc)
Jack Webbs: 1 Merkin plus 4 Shoulder Taps. Ascending count, keep the ratio at 1:4.
Little Baby X Factors: 1 LBC plus 4 X Factors. Ascending count, keep the ratio at 1:4.
Thor’s Hammer: 1 big boy sit-up plus 4 American Hammers. Ascending count, keeping ratio at 1:4.
Bear-olina Dry Docks: 4 Bear crawl steps plus 1 Carolina Dry Dock. Ascending count, keep ratio at 4:1.

MARY: Included in THE THANG

ANNOUNCEMENTS: Sorry I’m not tracking your regional announcements. I’ll refer you to your announcements channel.

COT: We talked about addiction, and how it takes many forms. Shared some personal details that I don’t particularly want on slack. IYKYK – thanks for letting me share, men!

Tags: thehighlands, Jenner, Jag, Hammer, Hard Knox, Spud, Traveler, Malware, Kenary (F3 Shenandoah)

Date: 2025-06-11
AO: thepatriot
Q: Deliverance , bogey
PAX: Fitz-Hume, Bob the Builder, bogey, CableGuy, Deliverance, Fiddler, Gherkin, NASCAR, SAAS, Piano Man, Pepco, Prestige, Lazlo, Lucius, CashApp, citrus, Ice Tea, Rim Fire, DoorDash, Shake ‘n’ Bake, Wedding Singer, Trademark FNGs: None
COUNT: 22
WARMUP: SSH, Imperial Walkers, Hillbilly, Itty bitty arm circles, Willie Mays Hays, cherry pickers, downward dog, world’s greatest stretch, cobra Kai THE THANG:
Fellowship lap.
Line up on the goal line.
Bear crawl to the 10, 5 squats, lunge walk to goal line, 5 burpees. Bear crawl to the 20, 10 squats, run backwards to goal line, 5 burpees. Bear crawl to the 30, 15 squats, run backwards to goal line, 5 burpees. Bear crawl to the 40, 20 squats, karaoke to goal line, 5 burpees. Bear crawl to the 50, 25 squats, karaoke to goal line, 5 burpees. Merkins.
Fellowship lap.
Mary.
Fellowship lap.
MARY: Ring of Fire: Hand release merkins, LBS, shoulder taps, toy soldiers, etc.
ANNOUNCEMENTS: On Wednesday, bogey is starting a new AO in #theparkinglot with weights but no running
COT: We are made for fellowship and relationships. God wants to have a relationship with you. Seek Him. He has something for you today.

Tags: thepatriot, Fitz-Hume, Bob the Builder, bogey, CableGuy, Deliverance, Fiddler, Gherkin, NASCAR, SAAS, Piano Man, Pepco, Prestige, Lazlo, Lucius, CashApp, citrus, Ice Tea, Rim Fire, DoorDash, Shake ‘n’ Bake, Wedding Singer, Trademark

Date: 2025-06-11
AO: thefarm
Q: Squatter
PAX: Moonshine, Trilogy, Hydro (DR from Ohio)
FNGs: None
COUNT: 4
WARMUP:
SSHs
Michael Phelps
Overhead press
Don Quijotes
Willy Mays Hayes
World’s Greatest Stretch
Mosey
THE THANG:
On the field:
Bent over rows (Coupon)
Reverse Lunges (Each Leg)
Mountain Climbers
Coupon Chest Press

Coupon Drag

At the bleachers:
Derkins
Step Ups (Each leg)
Dips
Overhead Press (coupon)

Rifle carry

On the field:
Goblet Squats
Carolina Dry Docks
Calf raises
Coupon Curls

Repeat as necessary
MARY:
– Freddy Mercury IC
– Flutter Kicks IC
– LBCs (Little Baby Crunches) IC
– Glute Bridges
– Plank Hold
ANNOUNCEMENTS:
Helping Pad Thai move, this Saturday at 0730.
Pad Thai, please repost your address this week as a reminder!

We need a Q for Friday, looking for someone to volunteer, please use Q Signups! COT:
Last coffeteria was very inspiring, learning about the struggles of other parents in the group and how we are all really going through similar situations in life. I felt even more connected to this community and got to experience once again the value of the 2nd F.

Tags: thefarm, Moonshine, Trilogy, Hydro (DR from Ohio)

Date: 2025-06-11
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, Low key
FNGs: None
COUNT: 3
WARMUP:
Mosey
Bear crawl dry docks to 8 max
15 side straddle hops IC
2 burpees on Q
10 high knees IC
2 burpees on Q
5 mountain climbers IC
3 merkins IC
5 mountain climbers IC
3 merkins IC
10 Cherry pickers IC
6 Willie Mays Hays

THE THANG:
25/20/15/10/8/25 reps of
curls on Q
overhead press on Q
skull crushers on Q
squats on Q
bent over rows on Q
12/10/8/6/6/12 rainbows on Q
mosey
10 Captain Thor

MARY:
Not today!

ANNOUNCEMENTS:
Convergence this Saturday
Pickleball immediately following this workout

COT:
It means a lot to me that you guys continued to meet in the gloom while I was out for 2 weeks. Thank you!

Tags: potomac-rising, Promoter, Low key

Date: 2025-06-11
AO: compound
Q: Booking
PAX: Hightower, 2 percent, Corkscrew (F3 The Capital), Popeyes, Ashe, Big Bird, Cactus, Sunny, Skidoos FNGs: None
COUNT: 10
WARMUP: SSH, IW, HB, MP, LBAC, CP, DD, WGS, CC
THE THANG:
Fellowship lap

10 Blockies
20 OH Press
30 Curls
40 Coupon Squats
50 Coupon Calf Raises

Mosey to Mosaic Green for 2 rounds of
20 Dips
20 Derkins
20 Step ups
20 WW 1
20 Freddy Mercuries

Mosey back to the field for Dora- one partner runs width of field while other partner does: 100 Atlas Shrugs
150 Chest Press
150 Swings

MARY: Flutter Kicks, Toy Soldiers, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: Bone-a-thon in 351 days
COT: Take a minute to reflect on one thing you can do more of in the coming day and one thing you can do less of in the coming day, whether its personal, with your family or your job.

Tags: compound, Hightower, 2 percent, Corkscrew (F3 The Capital), Popeyes, Ashe, Big Bird, Cactus, Sunny, Skidoos