Date: 2026-07-07
AO: Atlantis
Q: Hobbyhorse ,
PAX: Work release, Hound Dog, Mom’s Spaghetti, SPECTRE (F3 Esperanza), Hobbyhorse, Hammer, Palmetto, Dairy Free FNGs: None
COUNT: 8
WARMUP: ssh iw mt dew wind Phelps wmh rve dd
THE THANG: 4 corners with 7 14 21 28. Elevens on the bridge with merkins and squat Hamiltons and reverse Hamilton on grassy knoll. Step up theme on benches MARY: hammer heal bike plank dog donkey Nolan Ryan flutter
ANNOUNCEMENTS: 9-11 stair climb. Thu evening workout and beer-o-teria all are welcome for just part or both COT: focus on your community and thanks to all the pax for coming out
Delphi
Date: 2026-07-07
AO: Delphi
Q: Rocket ,
PAX: Pop Fly, NOAA, Flea, Rocket, Atlas, Peanuts, Nano
FNGs: None
COUNT: 8
WARMUP: typical stuff: SSH, Michael Phelps, arm circles, WMH, cherry pickers, worlds greatest stretch
THE THANG:
– Min 0–4: Running Interval 1
– Jog into the neighborhood. Build a rhythm.
– Min 4–8: Station 1 – Toe Tap & calisthenics Ring
– How it works: Group does a calisthenics workout while 2 guys do rapid soccer ball toe-taps for 30 seconds. Pass the ball around until everyone gets a turn. – Min 8–12: Running Interval 2
– Move toward a grassy park patch or long sidewalk stretch.
– Min 12–17: Station 2 – Dribble Shuttle Relays
– How it works: Split into teams. Sprint-dribble 20 yards out and back. While you wait for your turn to dribble, you are doing continuous air squats or other calisthenics – Try to not get hurt
– Min 17–21: Running Interval 3
– Head toward the final turnaround point.
– Min 21–25: Station 3 – Hot Potato Circle for 3-5 minutes
– How it works: Stand in a wide circle passing across with 1–2 touches max. If anyone messes up a pass or trap, the whole group drops for 4 burpees (since that’s how many goals the US conceded). – Min 25–30: Final Run Interval
– Strong pace back to the starting point.
MARY: yes
ANNOUNCEMENTS: 9/11 stair climb, the Grunt (Veterans Day), a special event hosted by Nano (maybe) in August (probably), with food (perhaps), drinks (?), and friendly banter (definitely)
COT: remember people have different perspectives, needs, and reasons for doing things.
40 minutes of hell
Date: 2026-07-06
AO: Acropolis
Q: Monk ,
PAX: Doodles, NOAA, Drano, F3 Bean Counter – Coleman B., Hightower, Peanuts, Norm, Monk FNGs: None
COUNT: 9
WARMUP: imperial walkers, world’s greatest stretch, and some others THE THANG:
The Nolan Richardson Aka “40 minutes of Hell.”
Warm-O-Rama:
Partner 1 will perform each exercise denoted below as Partner 2 backpedals 50 yards, performs a
https://codex.f3nation.com/mention?entryId=exicon-1753308738078-bobby-hurley, then runs back to continue the exercise from the count accumulated by Partner 1. This will continue until the repetition count stated below is met. 1. Burpees (50).
2. Squats (300).
3. Big Boy Sit-Ups (100).
4. Little Baby Arm Circles (300).
5. Merkins (150).
6. Imperial Walkers (300).
7.
MARY: various exercises
ANNOUNCEMENTS: ruck and float
COT: last weekend, we celebrated the declaration of independence and by extension the founders of the United States. The founders remind us that we can look back in history and find people to emulate. If we find a historical figure like us, in our similar circumstances, it gives us an example of someone who can excel in the way that we are called to do. If we find a historical figure unlike us, it shows us that we can share qualities of excellence even with people very different from us. So find someone to emulate and live excellence.
Horizon – Mosey to Minor’s Hill
Date: 2026-07-06
AO: Horizon
Q: 3 mile ,
PAX: Attache’, 3 mile, Bo, Purple Rain, Disco
FNGs: None
COUNT: 5
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch,
THE THANG: mosey to minor hill, stops along the way for various merkins, squats, dips, single leg deadlifts, calf raises MARY: ran out of time
ANNOUNCEMENTS: none
COT: great to come back from vacation and catch up with the dudes while getting in a beatdown. Grateful for opportunities to get away from the daily grind, spend quality time with the kids then come back and send the kids to camp 🙂
Born on the 6th of July
Date: 2026-07-06
AO: Hamilton
Q: 2 percent ,
PAX: Goldfish, 2 percent, Jag, Sloop
FNGs: None
COUNT: 4
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Moroccan Night Clubs; RVE’s; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.
THE THANG:
Fellowship Lap around the field stopping for the following:
10 Diamond Merkins
15 Prison Merkins
10 Perfect Merkins
3 rounds of 10 second Dead Hangs/10 Scapula Retractions/5-5-5’s – 1 round of Pull Ups Max Effort
3 rounds of 20 Dips/10 Slow Squats IC/50 Calf Raises
3 rounds of Bret Michaels (aka Standing Hip Squat Thrusters)
10 Dead Bugs IC
10 90/90’s IC
10 Hello Donny’s IC
10 Medial Leg Lifts (5 second hold)
10 Alternating Side Leg Lifts
10 Dirty Clam Shells (5 second hold)
10 Straight Leg Front Raises (5 second hold)
3 rounds in the The Danish Torture Chamber (aka Copenhagen Plank -10 second hold each side)
MARY: Covered in the above
ANNOUNCEMENTS: 9/11 Stair Climb, Ruck ‘n Float
COT: “Since this is the last speech that I will give as President, I think it’s fitting to leave one final thought, an observation about a country which I love. It was stated best in a letter I received not long ago. A man wrote me and said: “You can go to live in France, but you cannot become a Frenchman. You can go to live in Germany or Turkey or Japan, but you cannot become a German, a Turk, or a Japanese. But anyone, from any corner of the Earth, can come to live in America and become an American.” – Ronald Reagan (January 19, 1989)
