Author: f3nano

Date: 2025-04-05
AO: freestate
Q: Birdman
PAX: Horshack, Winston, Deagle, Cannoli, FIFA (F3 The Capital), Bluto, Hot Sauce FNGs: None
COUNT: 8
WARMUP:
SideStraddleHops 15X IC
Swingbillies 15X IC
Mountain Climbers 15X
Tennessee Rocking Chairs 12X
Back Stretch 30 seconds

THE THANG
2.5+ mile run with interval stops
Merkins 15X
Squats 12X

Merkins X15
Michael Phelps

Tyson Push Ups 15X
Dips 15X

Merkins 15X

Leg Swings 12X
Dips 10X

Merkins 15X
Side Straddle Hops 15X

6 MoM
LBCs 15X
American Hammer 17X
Crab Touch 12X
Slow Freddie Mercuries X 20 IC
Plank-o-rama 1 minute
Flutter Kicks 15X large
Flutter Kicks 15X small

Tags: freestate, Horshack, Winston, Deagle, Cannoli, FIFA (F3 The Capital), Bluto, Hot Sauce

Date: 2025-04-04
AO: terrapin-station
Q: Legacy
PAX: Enron, Kodak, Hobbyhorse, Ice Tea, 2 percent, Gherkin, Popeye, Goldfish FNGs: None
COUNT: 9
WARMUP: SSH, Imperial Walker, Hill Billy, Yadda Yadda Yadda
THE THANG: It started out promising, but I hadn’t checked the radar and was blissfully unprepared. Worse, I did not know that some of us were only about 27 hours a way from a bludgeoning at thesandlot But I digress already. We started with an 11, involving burpees and WWIIs, and this went well, except for lighting and then ultimately, rain. So, we took cover. The rest of my planned workout involved hanging on the monkey bars, obviously not a great idea. But we improvised, did rounds of Merkins and Squats (per the Murph) and then rounds of dips and American Hammers. Popeye then unleashed a Mega-Broga round of planks which made me miserable. Then we did more rounds of merkins and squats. Along with a specialty of the House and TS, the Circle of Thrust, more merkins, squats and it seems folks got their money’s worth. MARY: See above
ANNOUNCEMENTS: The Murph, The Convergence, and thank you 2 percent
COT: What Gherkin said: thank you to 2 percent, who is the Site Q here (and was the Site Q at the General). Site Qs are key to F3. Starting terrapin-station was a brilliant leadership move. SYITG!

Tags: terrapin-station, Enron, Kodak, Hobbyhorse, Ice Tea, 2 percent, Gherkin, Popeye, Goldfish

Date: 2025-04-06
AO: mother-ruck-ing
Q: Ice Tea
PAX: Popeye, Red Dawn, citrus, Speedo, Trademark, Hobbyhorse FNGs: None
COUNT: 7
WARMUP: Nah

THE THANG: A 3.4 mi hike up Minor’s Hill and around FC and Arlington.

MARY: Let’s have coffee.

ANNOUNCEMENTS: That coffee was meh.

COT: Have a great Sunday!

Tags: mother-ruck-ing, Popeye, Red Dawn, citrus, Speedo, Trademark, Hobbyhorse

Date: 2025-04-06
AO: mother-ruck-ing
Q: Pop Fly
PAX: Peanuts, Rollingstone, Dundee
FNGs: None
COUNT: 4
WARMUP: No
THE THANG: 3.35 miles
MARY: No
ANNOUNCEMENTS: No
COT: Coffee

Tags: mother-ruck-ing, Peanuts, Rollingstone, Dundee

Date: 2025-04-02
AO: compound
Q: Obadiah
PAX: Poe, Skidoos, citrus, Corkscrew (F3 The Capital), Gherkin, Rambler, Doodles, Monk, Peanuts, Hightower, Battleship FNGs: None
COUNT: 12

WARMUP: usual stuff, arm circles, rockets, SSH, arm claps, WGS, mtn climbers
THE THANG: Pax did a warm up lap. As a group we kept a 1-9 number and then at each corner of the field we did the number of reps based on the age of the Pax and continued 1-9 doing a number of exercises.

So corner 1, Pax 1 was 47, we did 47 lbcs
Corner 2, pax 2 was 52, we did 52 lbcs
Continued on in this pattern mixing up exercises to include Supermans, step back lunges, squats, ww1, big boys, side dips. Three ruckers joined just in time. MARY: see above
ANNOUNCEMENTS: trash pickup, convergence
COT: blessed are the pure in heart, for they shall see GOD. What impurities in your heart are keeping you from seeing the truth of your condition and your circumstances? What must you do to see them as they really are?

Tags: compound, Poe, Skidoos, citrus, Corkscrew (F3 The Capital), Gherkin, Rambler, Doodles, Monk, Peanuts, Hightower, Battleship