Author: f3nano

Date: 2025-11-24
AO: thefarm
Q: Trilogy
PAX: Infinity, Moonshine, Running Man
FNGs: None
COUNT: 4
WARMUP:
SSH
Arm Circles
Hillbillies
Don Quixotes
Willy Mays Hayes
Mosey around the fields

THE THANG:
Coupon Overhead Press
Coupon Squats
Coupon Kettlebell
Coupon Curl
Coupon Offset Merkin

Murder Bunnies + Mosey + Murder Bunnies

Mosey to Bleachers
Dips
Dirty Dog
Bird Dog
Dips

Mosey to start

repeat until Mary

MARY:
Tempo LBC
Rosalitas

ANNOUNCEMENTS:

Need Q for Wed
Infinity has Friday at 7am

COT:
This can be a very stressful time. Need to focus on the good things we have.

Tags: thefarm, Infinity, Moonshine, Running Man

Date: 2025-11-24
AO: terrapin-station
Q: 2 percent
PAX: Ice Tea, Jenner, Maguire, Groundhog, Breach, Short Rib, Robo, Summit, Enron FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG:
5 Rounds:
20 Squats
20 Merkins
20 BB sit ups (or 20 Pull Ups if you’re modifying)
20 Burpees
400 meter run (we ran around the school, close enough)

MARY: Our bellies were too full

ANNOUNCEMENTS: Snooki’s Bachelor Party (apparently I selected “Hookers” on the Signup Genius), Holiday Bowl Flag Football Game 12/6, Wreaths Across America 12/13

COT: Another Thanksgiving is upon us. Please keep in mind those who we are thankful for, those who are struggling, and those who are no longer with us. The QIC is especially thankful for this fine group of men who sacrifice their mornings to come out into the gloom and push each other. Wishing everyone a happy, healthy Thanksgiving holiday.

Tags: terrapin-station, Ice Tea, Jenner, Maguire, Groundhog, Breach, Short Rib, Robo, Summit, Enron

Date: 2025-11-24
AO: horizon-ao
Q: 3 mile
PAX: Attache’, vplaxico, Kodiak, SPINAL TAP
FNGs: None
COUNT: 5
WARMUP:
– SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, fellowship lap THE THANG
– Mosey to Disco’shouse, exercise (13 merkins + monkey humpers) – Ricky Bobby with burpee to SPINAL TAP’s house, 13 merkins
– Mosey to Magoo’s house, 13 merkins + plank saw
– Mosey to Kodiak ’s house, 13 merkins + SL deadlifts
– Mosey to Patchouli’s house, exercise, 13 merkins + calf raises – Mosey to Major Payne’s old house, 13 merkins + flutter kicks – Skip to vplaxico’s house, 13 merkins + curtsy squats
– Fartlek to Attache’s house, merkins + bonny blairs
Mary – american hammer + LBCs
Announcements – football; probably convergence on Friday, stay tuned
CoT – my oldest son, Jack, turned 13; the teenage phase has begun. One of the many cool things about F3 is talking to dads with kids older than mine and younger than mine. It helps me prepare for what’s ahead and remember the recent past when they were toddling around and appreciate the present moment. Grateful for F3, to be a dad, for all my kids and esp for Jack.

Tags: horizon-ao, Attache’, vplaxico, Kodiak, SPINAL TAP

Date: 2025-11-24
AO: thepatriot
Q: Booking
PAX: NASCAR, citrus, Piano Man, Bob the Builder, Smokey, Fiddler, Trademark, Memento, Wedding Singer, Sunshine, Lazlo, Hops, Couch Potato, CableGuy, Prestige, Big Short, SAAS, DoorDash FNGs: None
COUNT: 19

WARMUP: SSH, CHS, CR, IW, HB, WM, CP, WMH, DD, WGS, CK
THE THANG: in a rotating fashion at the leaders count discretion perform the following exercises: Thrusters
Hand release merkins
Atlas Shrugs
Never surrenders
Kettlebell swings
Flutter kicks
Upright rows
Lunges

Share one thing you are thankful for this holiday season and then run a lap on the field. Our counts ranged anywhere from 40? to 2 MARY: 50 LBC
ANNOUNCEMENTS: Capital area football classic at compound on 12/6, check slack for holiday season hours as the may fluctuate at various regional AOs
COT: Take time to be thankful for your blessings during the holiday and don’t take them for granted!

Tags: thepatriot, NASCAR, citrus, Piano Man, Bob the Builder, Smokey, Fiddler, Trademark, Memento, Wedding Singer, Sunshine, Lazlo, Hops, Couch Potato, CableGuy, Prestige, Big Short, SAAS, DoorDash

Date: 2025-11-24
AO: acropolis
Q: Rambler
PAX: Baywatch, Peanuts, Drano, Onlyfans
FNGs: 1 Onlyfans
COUNT: 5
WARMUP: ssh, WMH, CP, dd, merkin, mtn climber, TT w reverse leg, WGS with scoop
THE THANG: Part 1. BLIMPS 5/10/15/10/5 Run to 50 @ interval change. Part 2. DORA. 100 merkin/200 curls/300 lbcs MARY: dead starfish
ANNOUNCEMENTS: Dec 4 taming Toxic Leaders. Dec 6 East/West flag football
COT: end the year strong. Try adding one more F3 workout each week before year end

Tags: acropolis, Baywatch, Peanuts, Drano, Onlyfans