Author: f3nano

Date: 2025-03-31
AO: thepatriot
Q: Anchorman
PAX: My Space, Wedding Singer, Bob the Builder, Rim Fire, Memento, Strange Brew, Enron, Boardwalk, Sunshine, citrus, Lazlo, Walker, Fiddler, Rambler, Ice Tea, Pilsbury, Hobbyhorse, Smokey, Trademark FNGs: None
COUNT: 19
WARMUP:
– SSH x 10, IP x 10, Arm Circles, CP, Downward dog=> World’s Greatest Stretch => Cobra Kai

THE THANG:
Field Grinder (5 Rounds)
Each round included:
– Upper body work (see below)
– Bear crawl to the 25
– 25 jump squats
– Lunge walk to the 50
– 25 burpees
– Sprint back to the goal line

Upper body work rotated each round:
1. Curls
2. Overhead press
3. Bent-over rows
4. Curls
5. Overhead press

Station 2: Amphitheater Work
– 10 step-ups/jump ups
– 20 dips
– Rinse and repeat x2

Station 3: Hill Dora / One-Two Drill
– 1s ran the hill while 2s performed and vice versa for:
– Flutter kicks
– Squats
– Final hill sprint: 5 burpees at the top, then mosey back, with a quick stop for 10 shoulder taps

Station 4: Everything You Got
· 50 x curls

MARY:
20 x Big Boys
15 x Freddy Mecury (in cadence)

ANNOUNCEMENTS:
-Appalachian Trail
-Murph (Memorial Day)
-Convergence (June)

COT:
Q shared personal reflection on the Navy core values:
Honor. Courage. Commitment.
YHC spent 20 years in the Navy and those values were instilled. Now out of service, those values remain embedded in daily life – and applies to what we’re doing with F3 and in our everyday: integrity, boldness, and showing up consistently for the people around you. Encouraged PAX to reflect on what anchors them.

Tags: thepatriot, My Space, Wedding Singer, Bob the Builder, Rim Fire, Memento, Strange Brew, Enron, Boardwalk, Sunshine, citrus, Lazlo, Walker, Fiddler, Rambler, Ice Tea, Pilsbury, Hobbyhorse, Smokey, Trademark

Date: 2025-03-31
AO: horizon-ao
Q: Booking
PAX: Kodiak, Magoo, Attache’, Disco, 2 percent, Poe, Maguire, Purple Rain, 3 mile FNGs: None
COUNT: 11

WARMUP: SSH IW HB LBAC MP CP WMH DD RS WGS CK

THE THANG: Run to Discovery ES:
25 dips
25 step ups

Dora- partner 1 runs up hill and back while partner 2 does:
100 merkins
150 SSH
200 Squats

25 dips
25 step ups

Run to field for pyramid – at an exercise at each corner to 20 then take one away to get back to 5 burpees – 7 total stops

5 burpees
10 plank jacks
15 shoulder taps
20 big bois

MARY: LBC Flutter Kicks Dirty Dog Donkey Kicks
ANNOUNCEMENTS: Convergence in June, Murph in May
COT: Discussed to story of the prodigal son and how we as men need to forgive others more willingly similar to how the father forgave the son.

Tags: horizon-ao, Kodiak, Magoo, Attache’, Disco, 2 percent, Poe, Maguire, Purple Rain, 3 mile

Date: 2025-03-31
AO: thefarm
Q: Crystal
PAX: Sparky_The Farm, Peloton, Infinity, Firehead, Gherkin, Running Man, Crystal FNGs: None
COUNT: 8
WARMUP:
10 mike phelps
10 beet pickers
10 don quijote
20 side straddle hop
Mosey around the field
THE THANG:
Rifle carry to half field
Right hand suitcase carry to goal line
Left hand suitcase carry width of field
25 curls
Rifle carry center field
Suitcase carry to goal
Other hand to starting point
25 curls
Leave coupon
9 murkin
Sprint short ways
9 murkin
9 overhead clap
Sprint back
9 murkin
9 overhead clap
9 ohp
Sprint width
9 murkin
9 overhead clap
9 ohp
9 burpee
Sprint
9murkin
9 overhead clap
9 ohp
9 burpee
9 American hammer
Sprint width
9 murkin
9 seal clap
9 ohp
9 burpee
9 American hammer
9 Carolina dry dock
Sprint width
Group count 60 plank
15 cadence flutter kicks
20 lbc
20 cadence shoulder taps
10 big sit ups
Bear crawl to center field
Army crawl back

MARY: N/A
ANNOUNCEMENTS: N/A
COT:
Keep in mind that even with overwhelm stress and burnout I need to be the thermostat in my house not the thermometer. Also give my self some grace, I am allowed to make mistakes, I am only human. Only God is perfect. It is good to push the reset button after making mistakes and starting fresh.

Man in the arena t Roosevelt

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

Serenity prayer
God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference Keep comin back, it works if you work it!

Tags: thefarm, Sparky_The Farm, Peloton, Infinity, Firehead, Gherkin, Running Man, Crystal

Date: 2025-03-25
AO: delphi
Q: Obadiah
PAX: Ashe, Doodles, Battleship, Nano, NOAA, Pop Fly, Crop Duster, Peanuts, Rambler, Rocket, K-Pop, Toolbox, Sunny, Kipling FNGs: None
COUNT: 10

WARMUP: SSH, rockettes, OH arm claps, down dog, WGS
THE THANG:
The one where Pax broke into four groups at four cones and each cone had an exercise and after you did your exercise, traverse to middle via murder bunny and out rifle carry. 2 rounds:

Cone 1: 10 x over merkins
Cone 2: 20 squad thrusters
Cone 3: 30 bent Rows
Cone 4: 40 curls

10 leap over burpees
20 overhead press
30 kb swings
40 windshield wipers

MARY: no time for Mary
ANNOUNCEMENTS:
COT: blessed are those who mourn, for they will be comforted. Take a good look at your condition and your needs. Recognize your weakness and the brokenness.

Tags: delphi, Ashe, Doodles, Battleship, Nano, NOAA, Pop Fly, Crop Duster, Peanuts, Rambler, Rocket, K-Pop, Toolbox, Sunny, Kipling

Date: 2025-03-28
AO: theaerie
Q: Chasqui
PAX: Stewie, Trifecta
FNGs: None
COUNT: 3
WARMUP:
Mosey
Side straddle hops
Michael Phelps
Bat wings

THE THANG:
50yd walking exercises + 50 yd exercises
Walking:
Curls, Rifle carry, suitcase, dirty diaper, shoulder carry
50yd:
Merkins, big boys, shoulder tap merkins, American hammer, skull crushers, rows, kettlebell swings, squats, thrusters, chest press

MARY: pax mix

ANNOUNCEMENTS: Saturday park valley men’s alliance workout 7:45.

COT: group prayer support for those in need :pray:

Tags: theaerie, Stewie, Trifecta