Author: f3nano

Date: 2025-04-01
AO: delphi
Q: Pop Fly
PAX: Obadiah, Flapjack, Nano, Toolbox, Rocket, Pop Fly
FNGs: None
COUNT: 6
WARMUP: Solid
THE THANG: 3 Rounds of DORA:
RD 1: 100 OH Press / 150 Curls / 200 Squats
– Partner run up the hill / switch
RD 2: 100 KB Swings / 150 Windshield wipers / 200 Coupon Calf Raises – Partner run up the hill and back / switch
RD 3: 50 Hand Release Merkins / 75 Coupon pull throughs / 100 coupon lunges – Partner run up the hill and back / switch

MARY: no time
ANNOUNCEMENTS: Road clean up 5 April. Convergence in June.
COT: Check in with your family. Check in with your spouse. Check in with your kids. Check in with yourself.

Tags: delphi, Obadiah, Flapjack, Nano, Toolbox, Rocket, Pop Fly

Date: 2025-03-24
AO: mondaynightruckers
Q: Jetstream
PAX: Rocketman, Stewie
FNGs: None
COUNT: 3
THE THANG: 4 miles in the woods!
ANNOUNCEMENTS:
– Timed 12 miler April 26th
COT:

Tags: mondaynightruckers, Rocketman, Stewie

Date: 2025-04-01
AO: theaerie
Q: Stewie
PAX: Rocketman, Stewie, Trifecta, Chasqui
FNGs: None
COUNT: 4
WARMUP:
Run a lap with soccerball stop at each corner for exercises
– Ssh and willie mays
– Michael phelps and Good mornings
– Inchworms and batwings
– Don Quixote and cherry picker

THE THANG:
Start tabata timer
Every 5 min do 3 burpees for duration of workout

PART 1

Start at goal line
Pax1 push 185lb weighted sled to opposite goal

All other Pax run to midfield line and AlGore for Pax1. Then do an exercise. Next Pax took the sled and repeato. Got through 8 total.

Exercises:

– Merkin with foot raises
– Butterfly sit ups
– Squats
– Carolina dry dock
– Breakdancer

PART 2

Head to the hills for 11s
Thruster at bottom
Bearcrawl up
Overhead press at top and while walking back down

MARY: outta time
ANNOUNCEMENTS:
– New Nantaan Legacy
– Apr26…12 mile speed ruck
– May26…2 Murph options to discuss
– Broad Run or James Madison

COT:

• A fool is arrogant and proud. The HIM is humble and recognizes his blind spots and temptations

• A fool thinks he’ll be fine on his own. A HIM surrounds himself with men who will make him better

• A fool is quick to speak, slow to listen. A HIM listens to advice and surrounds himself with men who will tell him the truth

• A fool is self-focused. A HIM is focused on others and his community.

Closing prayers for physical and spiritual health.

Tags: theaerie, Rocketman, Stewie, Trifecta, Chasqui

Date: 2025-04-01
AO: thegeneral
Q: Gherkin
PAX: Hard Knox, Spud, Fitz-Hume, Robo, Offsides, Hobbyhorse, citrus, Lazlo, bogey, Trademark, Momentum FNGs: None
COUNT: 12
WARM UP
SSH, Imperial Walkers
Hillbillies, Arm Circles,Cherry Picker, WMH
Downdog, World’s Greatest stretch

THE THANG
AMRAP – 3 sets of 3 exercises
with 45 seconds work and 15 seconds rest. Exercises are:
1 Coupon Curls
2 Mucho Legos
3 Overhead press

Truth AND Dare, April Fools Style
One of the goals of F3 is to be a little more open with our F3 brothers so we can foster and grow relationships with each other. To that end, the PAX took turns blindly pulling a slip of paper from a bag.
Each paper had a question on it that he was to truthfully answer and it also had a Dare (an exercise with a number of reps) on it which he led all of the PAX to perform.

MARY
American Hammer, Flutter Kicks, LBCs, and some weird April Fools Frankenstein combo of flutter kicks and LBCs at the same time

ANNOUNCEMENTS
• Announcements channel
• The Murph on Memorial Day
• Convergence in June

COT
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. It’s all volunteer and 100% peer led. The F3 model doesn’t work without HIMs stepping up to lead. One very important leadership role is the site Q. I want to recognize and thank Hobbyhorse for being the site Q for the General. Despite having joined F3 only 18 months ago, he has been a constant presence with over 38 posts at the General and over 200 posts across the region in 2024. He has run Q Schools, co-qed with PAX taking on their V-Q, checked in on guys on IR and overall been very supportive. We need more leaders at F3 like Hobbyhorse. Thank you Hobbyhorse!

Tags: thegeneral, Hard Knox, Spud, Fitz-Hume, Robo, Offsides, Hobbyhorse, citrus, Lazlo, bogey, Trademark, Momentum

Date: 2025-03-29
AO: olympus
Q: Obadiah
PAX: Battleship, Popeyes, Walk-on, Turtle, Doodles, Peanuts, Rollingstone, Hightower FNGs: None
COUNT: 9

WARMUP: leg stretches
THE THANG: Long 2.5-3 mile mosey interrupted with dips, mike tysons, step ups, squats, merkins, derkins, big boys, lbcs, Freddie mercuries, lunges and a lengthy bear crawl over the Lake Braddock dam. MARY: see above
ANNOUNCEMENTS:
COT: blessed are the merciful for they shall receive mercy. You need mercy, how are you offering it?

Tags: olympus, Battleship, Popeyes, Walk-on, Turtle, Doodles, Peanuts, Rollingstone, Hightower