Author: f3nano

Date: 2025-05-27
AO: thegeneral
Q: Lazlo
PAX: Legacy, Anchorman, Goldfish, Hobbyhorse, Defiance, DoorDash, Titan FNGs: 1 Titan
COUNT: 8
A beautiful morning at the General. 3 PAX got a head start with a TG10. I love the smell of blockees in the morning. Then we had FNG Titan and a few more HIMs for the regularly scheduled beatdown.

WARMUP Part 1: Legacy’s TG10. Ouch.
WARMUP Part 2: SSH, imperial walkers, hillbillies, cherry pickers, arm circles, willie mays hayes, downward dog, cobra kai

THE THANG: The PAX did exercises on alternating goal lines. Traveling one way, farmers carry. Other way, rifle carry. The exercises were:
-5 No Sur-Man Makers (8 count exercise comprised of a coupon no surrender and a blockee) -10 Bonnie Blairs (hard way)
-15 coupon thrusters
-20 windshield wipers (leg lift over the coupon) IC
-25 v-ups
-30 OH press
-repeat exercises back down to 5

Part 2: One more trip down the field and back. First, catch me if you can. PAX 1 murder bunnies while PAX 2 does 10 curls and rifle carry to catch. Immediately switch and keep going in the same direction until you reach the goal line.
Round 2: Reverse rifle carry vs. 5 merkins and rifle carry to catch. Same alternating movement back to the start.

MARY: flutter kicks, dirty dogs, donkey kicks

ANNOUNCEMENTS: Convergence

COT: It is the last week of Mental Health Awareness month. The theme for this week is “Community and Connection” which goes straight to the community that we have built here. The advice for the week is about social connections, a strong support system, and having open conversations. Good lessons for all 12 months of the year.

Tags: thegeneral, Legacy, Anchorman, Goldfish, Hobbyhorse, Defiance, DoorDash, Titan

Date: 2025-05-27
AO: freestate
Q: Horshack
PAX: Deagle, Dungeon Master, Mumford, Andrew Churchill, Pigeon, Mark Michael, Bachelor, Cannoli FNGs: None
COUNT: 9
Warm Up

• SSH x 25 IC
• Imperial Walkers x 17 IC
• Shoulder Taps x 15 IC
• Willie Mays Hayes x 14 IC
• Mountain Climbers x 12 IC
• Michael Phelps x 14 IC
• Cherry Pickers x 15 IC

The Thang

Playground of Joy & Pain

1. Bear Crawler (sets the pace)
2. Mucho Leggo
3. Dips
4. Squats
5. Plank
• After Round 1: Jacobs Ladder 7 – 6 – 5 – 4 – 3 – 2 – 1
• Soccer until 6:30

Mary:

• Leg Lift Rosalitas x 15 IC
• Box Cutters x 10 each direction IC
• Plank-o-rama x 10-10-10-10-10 IC
• Rodeo Flutters 10 Clockwise Outlaws -10 Flutter (short and fast) -10 CCW Outlaws -10 Flutters (long and slow) – stretch-o-rama

Announcements

• Gave away 3rdF Q – its now Anchorman ITB and Atlas OTB
• Boneathon May 31st sign up asap
• Convergence June 7

COT:

• A reflection on Gifts on my birthday
o Aunt Trish – my favorite relative – passed away on St Patrick’s Day in 2018 at the age of 93. She would have turned 100 this very day o Trish was an absolute gift and we shared every birthday together
o We get lots of gifts throughout our lives – and the best gifts all share something in common – we do not deserve them, they come to us without us asking and without condition – just like my aunt Trish o Life itself is a gift
o Having a family is a gift
o Having kids is a gift
o Having friends is a gift
o F3 is a gift
o Saying you’ll do something difficult and then doing it is a gift o Age is a gift

Tags: freestate, Deagle, Dungeon Master, Mumford, Andrew Churchill, Pigeon, Mark Michael, Bachelor, Cannoli

Date: 2025-05-26
AO: acropolis
Q: Rambler
PAX: Yard Sale
FNGs: None
COUNT: 2
WARMUP: Yes, with Murph Crew.

THE THANG:

Chucking Rice Bag around 3 pickleball courts, and in reverse. The most invigorating F3 exercise known to PAX.

Followed by:

Collective Repetitions

One person bear crawls from start to end of width of pickleball court, dragging along a pickleball with a paddle in one hand.

The other partner works on:

500 LBCs
400 Overhead press with Rice Bag
300 SSS
200 Hillbillies

And alternate.

MARY: Nope
ANNOUNCEMENTS: N/A
COT: Delivered by Hightower. See Murph Backblast (when posted).

Tags: acropolis, Yard Sale

Date: 2025-05-26
AO: thepatriot
Q: Strange Brew
PAX: Lucius, Wedding Singer, Booking, Kodiak, CableGuy, Smokey, Hobbyhorse, Shake ‘n’ Bake, Big Short, CashApp, Fish Fry, LaForge, Purple Rain, Sunshine, Pilsbury, Deliverance, Sweetness FNGs: None
COUNT: 18
WARMUP: SSH, IW, HB, MP, WMH, CP, DD, CK
THE THANG: First to flag. 10 burpees after each round. R1: 60 Merkins/60 Body Weight Squats; R2: 60 Derkins/60 Coupon Squats; R3: 60 Coupon Press/60 Flutter Kicks; R4: 60 Cactus Squat Jumps; 60 Coupon Plank Jacks; R5: 15 Blockees/50 Curls/ 50 Dips MARY: Toy Soldiers; Flutter Kicks; Nolan Ryan; WWI; WWII
ANNOUNCEMENTS: boneathon, announcements, convergence
COT: The Memorial Day tradition started after the Civil War. The number of soldiers lost equaled approximately 2% of the population (620K). We took a moment of silence to commemorate those that made the ultimate sacrifice for our country.

Tags: thepatriot, Lucius, Wedding Singer, Booking, Kodiak, CableGuy, Smokey, Hobbyhorse, Shake ‘n’ Bake, Big Short, CashApp, Fish Fry, LaForge, Purple Rain, Sunshine, Pilsbury, Deliverance, Sweetness

Date: 2025-05-26
AO: thefarm
Q: Sparky
PAX: Squatter, Firehead, Infinity, Running Man, Trilogy, B Roll FNGs: None
COUNT: 7
WARMUP: yoga
THE THANG: yoga
MARY: yoga
ANNOUNCEMENTS: Firehead on Q Wednesday
COT: A peer sales professional dropped dead while packing for a business trip. Life is filled with stress. We need to control what we can control. Exercise. Nutrition. Sleep. Stress mitigation. This is a reminder to keep at it at F3.

Tags: thefarm, Squatter, Firehead, Infinity, Running Man, Trilogy, B Roll