Author: f3nano

Date: 2025-05-28
AO: compound
Q: Poe
PAX: Popeyes, Skidoos, Rambler, Corkscrew (F3 The Capital)
FNGs: None
COUNT: 5
WARMUP: SSH, LBAC, MP, IW, cherry pickers, WMH, down dog, WGS

THE THANG:

2 rounds: Mosey to parking garage, run up to level 5, back down, over to artificial turf area by movie theater for B-O-M-B-S

3 rounds: tabata 20 seconds on 10 seconds rest, 8 sets – round 1: Bulgarian split squats, round 2: curb dips, round 3: dolphin hops

Mosey back to parking area

MARY: big boys, side plank dips, LBCs

ANNOUNCEMENTS: Boneathon, convergence

COT: Check out The Four Tendencies which describes how individuals respond to inner and outer expectations; the only people that can keep showing up for F3 are the upholders, who meet both inner and outer expectations readily…which displays as people who are disciplined and easily follow routines and commitments. Keep showing up!

Prayers for Rambler who lost his mother-in-law this week. May her memory be a blessing.

Tags: compound, Popeyes, Skidoos, Rambler, Corkscrew (F3 The Capital)

Date: 2025-05-29
AO: freestate
Q: F3 Scabby
PAX: Deagle, Cannoli, Pigeon, Mumford, Shepherd, MoonMan
FNGs: None
COUNT: 7
WARMUP: designate today’s Q, collect coupons, and mosey to the court; SSH, IW, merkins, mtn climbers, shoulder taps, cherry pickers, m Phelps, windmills THE THANG: rifle carry across court + ascending merkins along the way x2 1 Suicide
Coupon circuit x3 (oh press, curls, bentover rows, squats, chest press) Wall sit & think about what to do next
Four corners (1 pax carries 2 coupons individually to each corner of the court while pax wall sit, LBC, plank, reverse crunch, something else) Mosey to benches. Partner 1 step up’s, P2 pull ups. x3
MARY: pax choice (7 exercises); plank o rama a la Cannoli. ANNOUNCEMENTS: June 7 convergence; sat workout will be a run.
COT: happy belated birthday to Horshack. Happy birthday to my M. Thankful for the opportunity & ability to post today!

Tags: freestate, Deagle, Cannoli, Pigeon, Mumford, Shepherd, MoonMan

Date: 2025-05-29
AO: hoya-paxa
Q: Gherkin
PAX: Lazlo, Goldfish
FNGs: None
COUNT: 3
WARM UP
#TG10
SSH, IW, Hillbillies, Willie Mays Hays, Michael Phelps, world’s greatest stretch, Cobra Kai

THE THANG
Bearmuda Triangle
Triangle with points about 30 yards apart, always uphill. PAX start on one point of the triangle, perform a set of exercises and bear crawl to the next point, where more of the same exercises are performed and repeat for third point with more of the same exercise. Bear crawl back to the first point and start again with a different exercise. 1 Merkins 20, 30, 20
2 Squats 30, 40, 30
3 Burpees 10,15,10

11s
Overhead Press and Bobby Hurleys, running 1 city block in between.

MARY
Out of time

ANNOUNCEMENTS
#Boneathon this Saturday, starting at 0530
Convergence next Saturday, June 7 at 7am

COT
• YHC’s 54th b-day was this month.
• As I’ve grown older, I’ve learned that not all friendships are equal. The best people to surround yourself with are people who celebrate your progress, challenge your thinking, and push you to be your best self—even when it’s uncomfortable.
• Good friends support you, but the best friends stretch you. They’ll call you out when you’re slacking, not to tear you down, but because they believe you’re capable of more. They’re the ones who clap the loudest when you win. They’ll push you to apply for the job you don’t think you’re qualified for. They’ll nudge you toward the right kind of relationship, not just the convenient one. They’ll remind you of who you are when you forget.
• I want to surround myself with people who inspire me—people who make me want to level up, not just fit in. That’s why I love F3 – leave no man behind and leave no man where you found him. You guys inspire me.

Tags: hoya-paxa, Lazlo, Goldfish

Date: 2025-05-28
AO: ignite
Q: Goldfish
PAX: Legacy, Popeye, Kodak, Basic, Gandalf
FNGs: None
COUNT: 6
WARMUP: the usual – SSH, IW, HB, IBAC, MP, DQ, RVE, and WMH

THE THANG:
Corner 1:
12 burpees
rifle carry to corner 2

Corner 2:
40 curls
Lunge walk w/coupon to corner 3

Corner 3:
40 overhead press
farmers carry to corner 4

Corner 4:
40 coupon squats
farmers carry to corner 1

Repeat 4x but decrease amounts of exercises by
10, 8, 6 burpees and 30, 20, 10 other exercises

End with 4 more burpees because we weren’t wet enough yet

MARY: No

ANNOUNCEMENTS: boneathon (ignite rucking contingent for those interested) and convergence

COT: Everybody wants the same thing: to be appreciated, validated, and recognized for who they are and what they give to the world. F3 has helped me feel that way, so thank you all for being here each week, and I hope I can return the feeling.

Tags: ignite, Legacy, Popeye, Kodak, Basic, Gandalf

Date: 2025-05-28
AO: thefarm
Q: Firehead
PAX: Running Man, Trilogy, Squatter
FNGs: None
COUNT: 4
WARMUP:
Grady Corns, Don Quixotes, SSH

THE THANG:
2 Rounds

15 burpees – count
plank 60 – count
(Step Ups x 30 rnd1, SSH x 30 rnd2)

20 Carolina Dry Docks – count
50 Squat – count
Australian snow angel – cadence
(Step Ups x 20 rnd1, SSH x 20 rnd2)

25 merkins – count
15 Bonnie Blairs – cadence
30 shoulder tap – cadence
(Step Ups x 10 rnd1, SSH x 10 rnd2)

MARY:
X-Factors, American Hammers, Rosalitas, Big Boy Situps, LBCs, Side Crunches

ANNOUNCEMENTS:
Squatter Q for Friday, Ruck Saturday
June 14 – Pad Thai Move 7:30am

COT:
After years of not getting a good diagnosis on medical issue for over 10 years, it was nice to get one, albeit daunting. At the same time grateful that general health has allayed some of the fears.

Tags: thefarm, Running Man, Trilogy, Squatter