Author: f3nano

Date: 2025-05-16
AO: horizon-ao
Q: Summit
PAX: 3 mile, Kodiak, sticks, F-No, Fish Fry, Obadiah, Poe, Disco FNGs: None
COUNT: 9
WARMUP: All IC…SSH, IW, HB, WMH, CP, Michael Phelps, DD, WGS, CK

THE THANG: Shoulder Crusher
– Tabata Set 1: Mucho Lego & Burpees
– Fellowship Lap
– 4 Corners
– Corner 1: 10 Merkins
– Corner 2: 10 Merkins + 15 Glee’s
– Corner 3: 10 Merkins + 15 Glee’s + 20 Plank Jacks
– Corner 4: 10 Merkins + 15 Glee’s + 20 Plank Jacks + 25 Mountain Climbers – Tabata Set 2: Shoulder Taps with legs on bench & Dips
– Fellowship Lap
– Block & Bears with 75 lb sandbag…drag to partner at 50 yard line zig zagging till finished. Others do a bunch of shoulder exercises while wait – Bear Crawls and Crab Walks together to finish us out…

MARY: All IC….Flutter Kicks, American Hammers

ANNOUNCEMENTS: Boneathon, Murph, Convergence..check channel

COT: Shared a bit of Hei Hei’s F3 story. Was hesitant to join. Initially frustrated because limited. PAX joined him at the 6 and he found his squad. Was the beginning of the My Impossible journey.

Message: Doing hard things together is transformative. We all need a squad. Look out for each other. Thanks for being my squad gents.

Full story: https://www.linkedin.com/pulse/how-f3-changed-my-lifeand-helped-me-choose-jeff-harmon-sltoe/?trackingId=GgrRhPPzSwaLCN%2Bc%2FzLrRw%3D%3D

Tags: horizon-ao, 3 mile, Kodiak, sticks, F-No, Fish Fry, Obadiah, Poe, Disco

Date: 2025-05-16
AO: atlantis
Q: Hammer
PAX: SeaCow
FNGs: None
COUNT: 2
WARMUP: SSH, Don Qs, I’s/Y’s/T’s, Little Arm Circles, DownDog, World Greatest Stretch, 5 minute mosey

THE THANG: Four Stations, EMOM, 2 minute mosey as needed.
Station 1: Deadlift (60# bag)
Station 2: Rows (60# bag)
Station 3: Durkins/CDDs
Station 4: Burpee/Squat Clean/Thrusters

MARY: Flutter kicks (25 4ct IC), LBC (50), Plank (60 sec), Starfish Crunch (10), American Hammers (10 4ct, IC).

ANNOUNCEMENTS: Murph, 26 May George Mason. Convergence 2025convergence-planning: 7am, TR Island June 7th.

COT: F3 Nation’s Nantan (Dark Helmet) was on Art of Manliness Podcast and it’s worth a listen. Coalesced a couple thoughts in my head from Marcus Aurelius: “The happiness of your life depends upon the quality of your thoughts” and while I love that quote, it seems insufficient on its own. Separately, Aurelius also notes: “Waste no more time arguing about what a good man should be. Be one.” Now we’re cooking.
I like how these two ideas fit seamlessly with the idea of phronesis (also mentioned in the show). And it boils down to this.
You know how to make decisions. You know what the right thing to do is. Do that thing. You’ll enrich your life and the lives of those around you. Keep your mind right, and the space for deeds follows. Do the deeds right and your life will follow.

Tags: atlantis, SeaCow

Date: 2025-05-16
AO: thepatriot
Q: Maguire
PAX: DoorDash, citrus, Legacy, Jenner, Lazlo, Big Short, Bone, Bob the Builder, Prestige, Shake ‘n’ Bake, Hobbyhorse, Boardwalk, SAAS, Enron, Anchorman, Jag, Booking, Smokey, Pilsbury, Flipper, Strange Brew, Gherkin, Short Rib, Deliverance, LaForge FNGs: None
COUNT: 26
WARMUP: Siddle straddle. Imperials. Hillbillies. LBAC. Some Willies. Chicken Pickers. Down Dog.

THE THANG:
(1) Southpaw Suicides.
Jog to 10 and back. 20 and back and so on until you do full 100 and back. And ladder up the burpees on each return 1, 2, etc. (total 55 burpees).

(2) Ten Rocky Stations.
Timer are runners. Around full field. Other nine exercises AMRAP: coupon lift over flutters, LBCs, murder bunny to 15 and back, coupon curls, coupon squats, side straddle, sprint to 15 and bear crawl back, blockies and shadow boxing.

MARY: we spelled in all caps – Rocky One Two Three Four Five Rocky (31 letters)

ANNOUNCEMENTS: lots. Check channels for convergence, Boneathon, faith, service projects and social next Thursday

COT: Opportunities are not given though they are presented to you at times. As Rocky says:

Now if you know what you’re worth, then go out and get what you’re worth. But you gotta be willing to take the hits. And not pointing fingers saying you ain’t where you wanna be because of him, her, or anybody. Cowards do that—and that ain’t you. You’re better than that. Now go get it.

PS – final (4th of 4) Rocky workout at Sandlot 0700 tomorrow. Be there for: ONE MORE ROUND.

Tags: thepatriot, DoorDash, citrus, Legacy, Jenner, Lazlo, Big Short, Bone, Bob the Builder, Prestige, Shake ‘n’ Bake, Hobbyhorse, Boardwalk, SAAS, Enron, Anchorman, Jag, Booking, Smokey, Pilsbury, Flipper, Strange Brew, Gherkin, Short Rib, Deliverance, LaForge

Date: 2025-05-15
AO: thehighlands
Q: Gherkin
PAX: SAAS, Kenary (F3 Shenandoah), Jenner, Spud, LTD, Katniss, Hammer, Traveler, Tails FNGs: 1 Tails
COUNT: 10
A few pax met early for the tg10 EC workout. YHC forgot to tell his Apple Watch what was happening and only got credit for an outdoor walk. It felt harder than that. Apple still has some work to do.

WARM UP
SSH, Hillbillies, M. Phelps, arm circles, cherry picker, WMH, Downdog, World’s Greatest stretch

THE THANG
F3 Craps
• PAX take turns being the Shooter
• On the come-out roll, if a 2,3,7,11 or 12 is rolled, the shooter craps out, all PAX perform 5 burpees and the next pax becomes the Shooter.
• If a 4,5,6,8,9 or 10 is rolled, that number becomes the point, the exercise associated with that number is the Point Exercise, and the Shooter continues to roll until he either rolls the Point or craps out.
• Every roll, the PAX perform the number of reps of the Point Exercise equal to the number on the dice.
• If the Point is rolled, all PAX win, no exercise is performed, and the next pax becomes the Shooter.
• If the Shooter craps out by rolling a 7 before timing the point, all PAX perform 7 reps of that round’s exercise plus 5 burpees

Exercises:
• 4 – Overhead Press
• 5 – Thrusters
• 6 – Coupon Curls
• 8 – Coupon Squats
• 9 – Mucho Leggos
• 10 – Bobby Hurleys

MARY
Flutter kicks, American Hammers, LBCs, low plank for 1 minute

ANNOUNCEMENTS
Boneathon this weekend, The Murph next weekend (Memorial Day) and Convergence in 2 weekends after that All on #Announcements channel

COT
Today is International Casino Day.
While we had a little fun with it, and hopefully became a bit stronger for it, remember, The House Always Wins in the Long Run. They stack the odds a little bit in their favor so they always win in the long run.

While that may sound a bit defeatist, the takeaway is to find your own version of being the house. What can we do to make sure that we’ve got a slight edge so that we win in the long run?
Don’t make dumb bets, or blind bets, or hopeful bets. Make bets that are proven to pay off in the long run: a bet on your family, on education, discipline, hard work, sound investing. Find things that gives you an edge in how you want your life to turn out and make a bet on those things.

Tags: thehighlands, SAAS, Kenary (F3 Shenandoah), Jenner, Spud, LTD, Katniss, Hammer, Traveler, Tails

Date: 2025-05-14
AO: ao-the-bullpen
Q: Trolley
PAX: Peloton, Crystal
FNGs: None
COUNT: 3
WARMUP: 20 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 Beet Pickers, Arm Circles (forward and backward – big and small, 10 WMH, , Downward Dog Calf Stretch, Cobra Kai

THE THANG:
String of Pearls:
Run the full baseball field
Jump rope
Ab wheel
End with Balls to the Wall (30 count)
Repeat

Run the Bases:
Bear Crawl Coupon Drag to First Base
20 Goblet Squats
Murder Bunny to Second Base
20 Overhead Presses
Coupon Lunge Walk to Third Base
20 Coupon Curls
Rifle Carry to Home Plate
10 Blockees
Repeat 2x (adding Freddie Mercury’s – 30 count)

MARY:
100 LBCs (single count)
Nolan Ryans
Rosalitas
Plank Jacks
Captain Thors

ANNOUNCEMENTS:

COT: Talked about God as a Father, as Jesus says in the Lord’s Prayer. God is beyond gender, but is identified this way to powerfully convey a few things. First, that God isn’t distant or absent, but is connected to us—like a perfect heavenly parent. Not just any parent, but better than we are as dads, and better than even the best of our own fathers.
We often describe God in ways that could be called motherly—nurturing, loving, life-giving. But God is also fatherly! God provides, protects, corrects, and disciplines.
Jesus illustrates this beautifully in the story of the Prodigal Son (Luke 15). The younger son basically says, “Dad, you’re dead to me. Give me my inheritance—I’m out.” The father lets him go, knowing what’s likely to happen, but leaves space for him to return. And when he does—ready to be treated like a servant—the father interrupts, restores him completely, puts his signet ring on his hand, and welcomes him home as a son. Ended in prayer.

Tags: ao-the-bullpen, Peloton, Crystal