Author: f3nano

Date: 2025-04-21
AO: acropolis
Q: Peanuts
PAX: Battleship, Crop Duster, Doodles, Rambler
FNGs: None
COUNT: 5
WARMUP: yes
THE THANG: did 5x10x15s for 5 sets with a run at beginning and end MARY: no
ANNOUNCEMENTS: u know
COT: can only control what you can

Tags: acropolis, Battleship, Crop Duster, Doodles, Rambler

Date: 2025-04-25
AO: backpacking
Q: Rambler , citrus
PAX: Patchouli, Yardbird, Yard Sale, Ultimate Warrior, Squatter, Roddick, dirty dancing (az), scrooge (fl), deadline, nurse ratchet, dribbles, espionage, po-po, warren FNGs: 6 deadline, nurse ratchet, dribbles, espionage, po-po, warren COUNT: 15
WARMUP: the diner
THE THANG: 8 miles on AT
MARY: bear bags
ANNOUNCEMENTS: 8 am start
COT: individual

Tags: backpacking, Patchouli, Yardbird, Yard Sale, Ultimate Warrior, Squatter, Roddick, dirty dancing (az), scrooge (fl), deadline, nurse ratchet, dribbles, espionage, po-po, warren

Date: 2025-04-25
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, RA, William Savage
FNGs: None
COUNT: 4
WARMUP:
SSH
IP
Merkins
Windmill
Cherry picker
WMH
Greatest stretch ever

THE THANG:
Leg day

MARY:
LBC with PFA
Reverse Crunch
Pickle pointers
Some other stuff I can’t remember

ANNOUNCEMENTS:
Clam shells are hear-by and forever banned from beatdowns

Convergence is June 7 I am Qing you should all come

COT:
Listen to your body

Tags: potomac-rising, Promoter, RA, William Savage

Date: 2025-04-25
AO: terrapin-station
Q: Summit
PAX: Fitz-Hume, Enron, Goldfish, Gherkin, Flipper, CableGuy, Anchorman, Hobbyhorse, meister, Ice Tea, Big Short FNGs: None
COUNT: 12
WARMUP: All IC…SSH, Imperial Walkers, Hillbillies, Michael Phelps, WMH, Cherry Pickers, Downward Dog, WGS

THE THANG:
– Tempo Work on Bench: All IC tempo count
– Bulgarian Split Squats
– Squats
– Durkins
– Valley 1.0
– Rotate Murder Bunnies and Block & Bears (intervals of 25) stopping for Coupon Plank Jacks (IC) while proceeding across the wet and grassy field to the hill. – Mountain
– Jacobs Ladder-At bottom of hill Blockees and at top of hill Goblet Squats….starting at 7 reps..then rifle carry coupon up hill….and farmer carrying coupon down the hill…decrement…7-6-5-4-3-2-1. – Valley 2.0
– Return to parking lot..in same manner as Valley 1.0 but stopping for either American hammers or Flutter Kicks (IC) after the 25 intervals.

MARY: All IC…Leg Lifts, LBCs, moment of solitude/gratitude to “Take Me Home Country Roads” by John Denver.

ANNOUNCEMENTS: Boneathon, Convergence, Murph and all best wishes to the 15 HIM on the App Trail hike this weekend.

COT: YHC shared that region in NJ where he started just celebrated 3 year anniversary. Shared again F3 story that those HIM played a role in lifting him out of deep darkness. When YHC came to Capital Region a year ago…coming home…immediately found a group of HIM who have continued to bless him. YHC expressed gratitude to the PAX.

Sad Clown Syndrome is a thing. Look for those HIM in our midst who may be hurting, the Kotters, etc. and be there for them and also to EH others who also might find F3 as transformative as it has been for YHC.

Have a blessed weekend.

Tags: terrapin-station, Fitz-Hume, Enron, Goldfish, Gherkin, Flipper, CableGuy, Anchorman, Hobbyhorse, meister, Ice Tea, Big Short

Date: 2025-04-25
AO: theaerie
Q: Lonestar
PAX: Trifecta, Stewie
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Mosey lap around field
20 merkins-20squats-20 abs
7x
MARY:
ANNOUNCEMENTS:
COT: rejoice is suffering, suffering produces perseverance, perseverance produces character and character produces hope! And hope in God does not disappoint

Tags: theaerie, Trifecta, Stewie