Author: f3nano

Date: 2025-05-14
AO: ignite
Q: Hobbyhorse
PAX: Kodak, Goldfish, Big Short
FNGs: None
COUNT: 4
WARMUP: ssh, hb, wind, wmh, rve, Phelps, dd
THE THANG: head to bridge. 20 merkin and 20 squats. Start troll races across the bridge l; non trolls get a 7 Mississippi head start. If troll catches pax, troll can substitute a different exercise. Repeat with alternating trolls.
Head to church for dry exercises inc Hurley, shoulder tap, ww2, American hammer, smurf jack MARY: dog kick, donkey kick
ANNOUNCEMENTS: check channel.
COT: mental health and trying to balance self doubt so it’s not just a thing that holds us back

Tags: ignite, Kodak, Goldfish, Big Short

Date: 2025-05-14
AO: potomac-rising
Q: RA
PAX: FIFA (F3 The Capital), Bachelor, Brony
FNGs: None
COUNT: 4
WARMUP:
20 Side straddle hops (Jumping jacks)
20 Imperial Walkers
10 Side Lunges
10 Cherry pickers
20 Swinging billies
Mosey

THE THANG:
20 Squat jump
10 Slow squat
Quick mosey

20 High knees
10 High knee march
Quick mosey

20 Merkins
10 Slow Merkins
Quick mosey

10 Lunge
10 Slow lunge
Quick mosey

10 Burpees
5 Slow burpees
Quick mosey

20 Wall jump
20 Calf raise
Quick mosey

Repeat it all 1x

MARY:
20 Flutter Kicks (low)
20 Flutter Kicks (high)
20 LBCs
20 Spider-mans
20 American Hammers

COT:
Too many today fear commitment. The ability to make a commitment with words, to say “I’ll be there” or “I’ll do it”, though it limits your freedom, is beautiful. Let’s be the kind of people who do that. You can start with claiming a Q!

Tags: potomac-rising, FIFA (F3 The Capital), Bachelor, Brony

Date: 2025-05-14
AO: thepatriot
Q: Boardwalk
PAX: CableGuy, Lucius, Bone, citrus, Shake ‘n’ Bake, Strange Brew, Summit, LaForge, Enron, Fiddler, Prestige, Lazlo, Groundhog, Rim Fire, Bob the Builder, Wedding Singer, @cashapp FNGs: None
COUNT: 18
WARMUP: SSH, HB, WM, AC, RVE, DD, WG, CK, fellowship lap

THE THANG:

Line up on sideline with coupons in center of field:

Set 1: Lunge walk to coupon; 10 cadence toe taps; mosey to side line; 5 burpees; mosey to coupon; 10 cadence toe taps; lunge walk to side line; 5 burpees

Set 2: Repeat Set 1 + Bear crawl to coupon; 10 Durkens; mosey to side line; 5 burpees; mosey to coupon; 10 Durkens; bear crawl to side line; 5 burpees

Set 3: Repeat Set 1 + Repeat Set 2 + Space invader right to coupon; 10 cadence WW3s; mosey to side line; 5 burpees; mosey to coupon; 10 cadence WW3s; space invader left to side line; 5 burpees

Set 4: Repeat Set 1 + Repeat Set 2 + Repeat Set 3 + Crab walk to coupon; 10 Blockees; mosey to side line; 5 burpees; mosey to coupon; 10 Blockees ; crab walk to side line

MARY: DD; CK; BS

ANNOUNCEMENTS: Check the channels for the Murph; Covergence; and Bonathon

COT: Q shared a story of pride (and stress) in watching his 2.0’s dedication and perseverance pay off.

Tags: thepatriot, CableGuy, Lucius, Bone, citrus, Shake ‘n’ Bake, Strange Brew, Summit, LaForge, Enron, Fiddler, Prestige, Lazlo, Groundhog, Rim Fire, Bob the Builder, Wedding Singer, @cashapp

Date: 2025-05-13
AO: thegeneral
Q: Legacy
PAX: Lazlo, citrus, DoorDash, Offsides, Robo, Hobbyhorse, Trademark, Hard Knox, bogey, Kanary FNGs: None
COUNT: 11
Some of the PAX did the inaugural tg10 challenge
WARMUP: SSH, Imp Walker, Hill Billy, Michael Phelps, Cherry Picker, Moroccan Night Club, Willy Mayes Hayes, Downward Dog, WGS, D-i-t-D (Kobra Kai)
THE THANG: Start with some Hamiltons: bear crawl to the 20, run backwards to the 50, sprint it out, X2, then to the wall next ot the track for about 6 rounds of declining reverse lunges, starting at 20, and then going to 19, 18, 17, interspersed with :30 second wall sits; it was sprinkling at this time, but it cleared up, then back to the field for an 11 consisting of WWII sit ups and merkins, then to the goal line for a series of travels from goal line to goal line, stopping at the 50 travelling in various forms, such as skipping, high knees, carrioca, and at every stop doing burpees, in the number of 1, 2, 3, 4, 5, 4, 3, 2, 1, then two fellowship laps MARY: 20 LBCs
ANNOUNCEMENTS: See announcements 3 consecutive weeks of CSAUPs coming up, memorial-murph-wod boneathon convergence
COT: What a great organization! Every single time you come out, it is a great time. YHC is not taking anything for granted and appreciates having F3 in his life.

Tags: thegeneral, Lazlo, citrus, DoorDash, Offsides, Robo, Hobbyhorse, Trademark, Hard Knox, bogey, Kanary

Date: 2025-05-13
AO: atlantis
Q: Hammerhead
PAX: Hammer, O’Captain
FNGs: None
COUNT: 3
WARMUP: Side Straddle Hops – Don Quixotes – Cherry Pickers – Good Mornings – Carolina Dry Docks in combo w/Down Dog Knee Sweepers

THE THANG:
5 rounds of Murph Prep–
Ea Round:
LAP (+1 ea Round) Mosey
15 assisted/modified Pullups
25 Merkins
35 Air Squats

Finish Out (back at Village Green):
25 Air Squats
25 Merkins
25 Air Squats

Totals:
75 a/m PUs
150 Merkins
225 Air Squats

MARY: Outta Time!

ANNOUNCEMENTS:
Memorial Murph Challenge coming on Sat. May 24th (0530). F3 The Capital Anniversary Convergence Sat. 6/7 at Teddy Roos Island (0600).

COT: Reflect on your recent accomplishments • Try new things • The power of affirmation • Dream and Set Goals Spend some time taking stock of yourself- your life, your choices. How do you spend your valuable free time. Is it spent in ways that are fulfilling?

Tags: atlantis, Hammer, O’Captain