Author: f3nano

Date: 2025-06-06
AO: terrapin-station
Q: Summit , Fish Fry
PAX: 3 mile, Goldfish, Kodak, Gherkin, CableGuy, Jenner, 2 percent, Enron, Breach, Ice Tea, Strange Brew, Short Rib, Sprinkles FNGs: 1 Sprinkles
COUNT: 15.5
WARMUP: Fellowship Lap followed by the following all IC: SSH, IW, HB, MP, RVE, DD, CK

THE THANG:
– PAX lined up on baseball field foul line with coupons. Two PAX farmer carried 120 lb sandbag while others performed a series of the following exercises across the field to the hill: murder bunnies, block & bears, rifle carries. Alternated carrying the sandbag every 10 yards or so.
– Once at hill two PAX moved the sandbag up the hill based on the following exercises: pull using straps over shoulder, pull using straps with arms, farmer carry. Every 2 PAX alternated while others performed a series of exercises. Rotated through all three carries. Exercised by remainder of PAX were a variety including chest presses, lunges, skull crushers, and more. – Traversed back in same style as above.
– Final feat of strength was using strap as pully each PAX pair lifted sandbag up fence while others alternated exercises including merkins, wall sits, and more.

MARY: IC Hammers, Flutter Kicks

ANNOUNCEMENTS: Happy Hour and Convergence as well as emphasis on leadership and Qing. Let’s work together to give new Q’s a chance….co-Qing encouraged.

COT:
With Jeff Harmon (Hei Hei) joining tomorrow for the convergence, shared a bit of his story. How F3 and guys supporting him and adapting was ultimately the genesis of the Kili expedition and the My Impossible non profit.

The goal is to carry each others’ burdens up the mountain as healing (whether with visible scars or invisible scars) can often happen by doing hard things and doing them together.

Message: Get to know fellow F3 guys more deeply through 2nd/3rd F events and find ways to support and carry each others’ burdens.

SYITG for our convergence

Tags: terrapin-station, 3 mile, Goldfish, Kodak, Gherkin, CableGuy, Jenner, 2 percent, Enron, Breach, Ice Tea, Strange Brew, Short Rib, Sprinkles

Date: 2025-06-06
AO: sparta
Q: Pop Fly
PAX: Ashe, K-Pop, Dunder, Hoolihan, Obadiah, Nano, Monk, NOAA, Atlas FNGs: None
COUNT: 11
WARMUP: Mosey + Stretching
THE THANG:
DORA 1
– 100 Merkins
– 200 Squats
– 300 SSH (single count)
– Partner bear crawls to 25 yd line and runs back

DORA 2
– 100 SUs w/ Block
– 200 OH Press w/ Block
– 300 Calf Raises w/ Block
– Partner backpedals to 50 yd line and runs back

DORA 3
– 60 Lunges w/ Block
– 30 Curls
– 10 Blockees
– Partner runs to the 50 yd line and back

MARY: No
ANNOUNCEMENTS: convergence
COT: Change can be a good thing. But we don’t always need to change just because someone asks us to.

Tags: sparta, Ashe, K-Pop, Dunder, Hoolihan, Obadiah, Nano, Monk, NOAA, Atlas

Date: 2025-06-06
AO: atlantis
Q: O’Captain
PAX: Hammerhead, Hammer, Furlough, Drill Bit (MKT), Clerk
FNGs: None
COUNT: 6
WARMUP:

Good mornings
Arm circles
Side straddle hops
Don Q
Cherry Picker…

THE THANG:

Run to the Rocks

Rotation 2 x 15

Walking lunges
Bus driver
Overhead press and squat
Squat to a Bicep curl
Dips
Sprints
Walking lunges

Over to benches

Dips
Merkins
Side straddle hop
20 mt climbers

Mosi lap x 3

Rocky 3x
Ten pullups
Shuffle

Bear crawl across field
Walking lunges back across the field
Merkins

MARY:

Flutters
Drunk mt climbers
Bows and toes
ANNOUNCEMENTS:

Donation opp for Howard student to follow
Convergence tomorrow am

COT:

“Treat a man as He is and you make Him worse than he is, treat a man as he has the potential to become and you make him better than he is.”

Johann Wolfgang Goethe

Tags: atlantis, Hammerhead, Hammer, Furlough, Drill Bit (MKT), Clerk

Date: 2025-06-04
AO: ao-the-bullpen
Q: Trolley
PAX: Crystal, Peanuts
FNGs: None
COUNT: 3
WARMUP:
SSH – 20
Arm circles (forward/backward) – 10 each direction
Weed Pickers – 10 IC
Willie May Hays
Hillbillies
World’s Greatest Stretch
Mosey lap around parking lot

THE THANG:
1. Playground Gauntlet Relay (10–15 mins)
One PAX at a time does the course:
Run up the ramp
Slide down or climb down the other side
Bear crawl around the play structure to the start

Waiting PAX:
Rotate through the following while each man takes a turn on the slide course: Coupon curls
Goblet squats
Overhead press

Mosey around the ball fields
Round 2
Mosey around south end of park
Round 3
Ricky Bobby around the parking lot

Date: 2025-06-04
AO: thefarm
Q: Firehead
PAX: Running Man, Moonshine, Lumbergh
FNGs: None
COUNT: 4
WARM UP

Arm Circles, Hillbillies, Willie May Hayes, Beet Pickers
Mosey around triangle

THE THANG

Escalator:
Start with first exercise, then mosey across field and back.
Do first exercise, then second, then Mosey. Repeat adding new exercise on each round.

Burpees x 5
Dips x 10
Merkins x 15
Shoulder taps x 20
Squats x 25
SSH x 30
Reverse Lunges x 35

MARY
LBCs, Flutter Kicks, American Hammers, Nolan Ryan’s

COT
Exercise is the best drug. Keep taking throughout your life. Avoid injuries so you can keep it going.

Tags: thefarm, Running Man, Moonshine, Lumbergh