Author: f3nano

Date: 2025-03-19
AO: thepatriot
Q: Booking
PAX: Boardwalk, Flipper, Big Short, CableGuy, Lazlo, Lucius, Strange Brew, Shake ‘n’ Bake, My Space, Wedding Singer, Short Rib, Memento, DoorDash FNGs: None
COUNT: 14

WARMUP: SSH, IW, HB, MP, CP, DD, Worlds Greatest Stretch, Cobra Kai THE THANG:
20 OH press —- murder bunny to 25 yard line
20 curls—- murder bunny to 50 yard line
20 low rows— murder bunny to 25 yard line
20 squats —- murder bunny to goal line
20 chest press—- sprint to opposite goal line

20 merkins—- lunge walk to 25 yard line
20 big bois— lunge walk to 50 yard line
20 shoulder taps —- lunge walk to 25 yard line
20 mountain climbers—lunge walk to goal line
20 coupon calf raises—- rifle carry to 25 yard line

20 atlas shrugs— rifle carry to 50 yard line
20 swings— rifle carry to 25 yard line
20 around the worlds — rifle carry to goal line
20 leg lifts over coupon—- backwards run to opposite goal line

20 flutter kicks—- bear crawl to 25 yard line
20 WW1 sit ups—- bear crawl to 50 yard line
20 penguin crunches— bear crawl to 25 yard line
20 plank jacks —- bear crawl to goal line
20 derkins—- run a lap

MARY: LBC, Toy soldiers, dirty dog, donkey kicks, Freddy mercury ANNOUNCEMENTS: ncaa tournament squares
COT: take the 10 count pause before you react and articulate your thoughts in a situation

Tags: thepatriot, Boardwalk, Flipper, Big Short, CableGuy, Lazlo, Lucius, Strange Brew, Shake ‘n’ Bake, My Space, Wedding Singer, Short Rib, Memento, DoorDash

Date: 2025-03-18
AO: atlantis
Q: Hammerhead
PAX: O’Captain, Hammer, Hammerhead, @shredder
FNGs: None
COUNT: 4
WARMUP: 19 DQs, 19 SSHs
THE THANG: Jeannette Rankin (Montana Farmer Carries) – Jeannette Rankin grew up on a family farm and started her own farm, while also one of the most prominent leaders suffragist movement, and the first woman elected to US Congress

Alice Paul (Quaker– yoga position, tree hug with heels raised) she tirelessly led the charge for women’s suffrage and equal rights in the United States. Born to a New Jersey Quaker family in 1885, young Alice grew up attending suffragist meetings with her mother.[1] She pursued an unusually high level of education for a woman of her time, graduating Swarthmore College in 1905

Tye Leung Schulze was the first Chinese person in the United States (and perhaps in the world) to vote in a democratic election. (Lynx straight legged bear crawl)

Sojourner Truth (another word for truth is perfection- Merkins)…was born Isabella Baumfree. She was an abolitionist, activist, and supporter of women’s rights including suffrage.

Elizabeth Cady Stanton (mary katherines) was one of the driving forces behind the First Women’s Rights Convention in 1848

Mary Church Terrell (prayer squats, then Hallelujah Arms) was a suffragist, activist, businesswoman, and educator.

Dr. Mary Edwards Walker (walking hillbillies) was a physician, women’s suffrage advocate, Civil War veteran, and the only woman to receive the US Medal of Honor.

Adelina “Nina” Otero-Warren
Nina Otero-Warren was a suffragist, author, business woman, and homesteader. (Elizabeth Warren’s Backwards lunge)

Ida B. Wells (” It is well with my soul “- Tabernacle Choir 5:57 song length – psalm 46:1-3) – 4x repeat burpees ea. “Well” and “Soul” mentioning for song length. Ida B Wells Barnett was an anti-lynching advocate, author, suffragist, founder of the Alpha Suffrage Club in Chicago
Musical piece was a faith influenced wiring by Mr. and Mrs. Horatio Spafford in 1873 after the tragic loss of their four daughters in a shipwreck on the S.S. Ville du Havre. Only the madame survived, but she never lost her faith and restored his.

Zitkala-Ša
Lakota Indian Run (like “standing rocks…” we will hold them up while Stand Up is playing- 4 min song)

MARY: Sojourner “Truth is Perfection” Merkins… Helen Kellers ANNOUNCEMENTS:
COT:

Tags: atlantis, O’Captain, Hammer, Hammerhead, @shredder

Date: 2025-03-17
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman, Jetstream
FNGs: None
COUNT: 3
WARMUP: nope
THE THANG:
4.3 miles, ruck on and no sandbags today.
Nice brisk 17:30 average pace.
MARY: nope
ANNOUNCEMENTS:
Mar 22 11-2pm. Mens Conference at Park Valley Church
Tuesday beadowns at Long Park going strong!
Attend Friday beatdown at theaerie for a quick coffeteria afterward and briefly discuss upcoming dates. COT:
Look for the positives in people.

Tags: mondaynightruckers, Rocketman, Jetstream

Date: 2025-03-18
AO: delphi
Q: Rambler
PAX: Nano, Ashe, Pop Fly, Atlas, Rocket, K-Pop, Toolbox, Gadget, Flapjack, Peanuts, Sunny, Battleship, NOAA, Crop Duster FNGs: None
COUNT: 15
WARMUP: SSH, WMH, DD, TT Stretch, Merkins
THE THANG: Bear Crawl-Playground Set; Ricky Baggie; Farmers Toss MARY: Heels2Heaven, Flutters
ANNOUNCEMENTS: Apr 5 Road Cleanup, Manly Book Challenge
COT: Work Ethic. Incredibly important value – and something to demonstrate at work, family, and in your community. Put the effort in and reap the rewards.

Tags: delphi, Nano, Ashe, Pop Fly, Atlas, Rocket, K-Pop, Toolbox, Gadget, Flapjack, Peanuts, Sunny, Battleship, NOAA, Crop Duster

Date: 2025-03-18
AO: thegeneral
Q: bogey
PAX: Fitz-Hume, Lazlo, Hobbyhorse, Gherkin, Popeye, Pepco, DoorDash, Offsides, Spud, Robo FNGs: None
COUNT: 11
WARMUP: SSH, IWs, HBs, MPs, MNCs, CPs, WMH, DDog, Kobra Kai

THE THANG: Shoulder carry coupon from midfield to concrete steps Rd 1-15x step ups IC, 15x curls, 15x OHP, Lap
Rd 2-15x step ups IC, 20x derkins, 20x OHP, Lap
Rd 3-15x step ups, 25x dips, 25x OHP
Farmer carry coupon to opposite end zone
20x coupon swings, 10x coupon squats
30x coupon low rows, 10x coupon squats
40x shoulder taps, 10x coupon squats
Rifle carry 100yds
5x blockees, 100yd mosey
Bearcrawl 50yds, 50yd mosey to return
Lt Get Ups for 50yds
Bearcrawl 50 yds to return
Bat Wings (keeping arms up until recover)
20x LBACs IC forward, 1x 10-ct
20x LBACs IC reverse, 2x 10-ct
20x Seal Claps IC, 3x 10-ct
20x Ovehead Claps, 4x 10-ct

MARY: 25x Toy Soldiers IC, 15x dirty dog L&R, 15x donkey kick L&R, 50x LBCs

ANNOUNCEMENTS: March Madness bracket challenge fundraiser

COT: YHC discussed the difficulty men often have in asking for help. YHC shared part of his own journey from thinking he could do it all on his own, to learning the futility of this falsehood as it culminated in (potentially avoidable) failures in his life on multiple fronts. YHC learned the hard way that it’s ok to ask for help. In F3 parlance men should seek to form a shield lock (see F3 Nation website). By seeking others and seeking counsel, the men of F3 continue on their journey to becoming better men for their families and communities. A HIM who is sought for counsel should not assume he is to solve another HIMs problem. Maybe he’s just there to listen and offer support. YHC thanked the men for helping motivate him to show up in the gloom. Thank you, men!

Tags: thegeneral, Fitz-Hume, Lazlo, Hobbyhorse, Gherkin, Popeye, Pepco, DoorDash, Offsides, Spud, Robo