Date: 2026-10-14
AO: The Patriot
Q: Rim Fire ,
PAX: Smokey, Piano Man, Hops, Deliverance, Gherkin, CableGuy, Enron, citrus, Big Short, Hotbox, Waterboy, Booking, Strange Brew, Moderator, Rim Fire, Craigs List, Reckless, Malpractice , Bratwurst FNGs: 1 Bratwurst
COUNT: 19
WARMUP: SSH, IW, HB, MP, LBAC, CP, WMH, DD, HS, NWGS, AWGS, CC THE THANG: F3 blackjack
Split the PAX into two teams
Suit of the hole card determines the exercise and total amount shown on cards is the rep count for the round. – Hearts – run to opposite goal and back
– Diamonds – merkins
– Clubs – WWIIs
– Spades – squats
One PAX from each team goes head to head.
Losing team and any team that busts does 5 burpees.
Team 1 needs more practice.
MARY: Flutters, 4 count Freddie’s, dirty dogs, donkey kicks
ANNOUNCEMENTS: thegrunt, F3 burning Man in the backpacking channel
COT: This was my 2 year manniversary. F3 has been awesome for me. The fellowship is great, my fitness is much better, and I have really benefited from the accountability and push from the group. Big thanks to all the PAX of F3 and looking forward to more years to come.
The Aerie Bootcamp
Date: 2026-10-14
AO: The Aerie
Q: Lonestar ,
PAX: Lonestar, Trifecta, Rifleman
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
4 sets adding :5 seconds or 2 reps to each exercise
-hang for :30 second (then +:05 seconds)
-20 merkins (+2 on next set)
—balls to wall :30 seconds
-15 jump squats
Run a lap
MARY:
ANNOUNCEMENTS:
COT:
Things break in life. Try and fix them!!!!
The Walking 5s
Date: 2026-10-14
AO: The Driveway
Q: Trademark ,
PAX: Prestige, 2 percent, 2020, Trademark, Play-Doh
FNGs: None
COUNT: 5
The Thang | Station 1
Min 1:
5x SA Clean, 1x SA OH Press, 1x SA Squat, Switch arms and repeat.
Min 2:
1x SA Clean, 5x SA OH Press, 1x SA squat; switch arms and repeat.
Min 3:
1x SA Clean, 1x SA Oh Press, 5 SA squat; Switch arms and repeats.
Repeat that sequence for 18 or 21 minutes.
The Thang | Station 2
3x SA Row, 3x SA Squat, 3x SA OH Press
2x SA Row, 2x SA Squat, 2x SA OH Press
1x SA Row, 1x SA Squat, 1x SA OH Press.
Mary: Way better than 8 minute abs.
Watkin Warriors
Date: 2026-10-13
AO: Watkin Warriors
Q: Stall Guy ,
PAX: FIFA (F3 The Capital), Stall Guy
FNGs: None
COUNT: 2
WARMUP:
– 4 laps around the track
– Dynamic stretching
THE THANG:
Block 1 – 10 minute repeated workout
– 2 laps
– 10 Push ups
– 10 Squats
– 10 LBCs
– 10 Dips
Block 2 – 10 minute repeated workout
– 1.25 laps
– 10 Incline push-ups
– 10 Lunges
– 10 Flutter kicks
– 10 Include Row
Block – 3 minute repeated workout
– 1.25 laps
– 10 Step Ups
– 10 Jump Squats
– 10 Plank Shoulder Taps
– 10 Dips
MARY:
– Scissor kicks x 10
– LBC x 15
– Sit-ups x 10
ANNOUNCEMENTS:
COT:
Atlantis – Tue
Date: 2026-10-13
AO: Atlantis
Q: Dairy Free ,
PAX: Hammer, Dairy Free, Palmetto
FNGs: None
COUNT: 3
WARMUP: SSHs, Hillbillies, RVEs, WMHs, Moroccan Nightclubs, and LBACs THE THANG: 2 mins of pushups, 2 min plank, and a 5k (ish)
MARY: N/A
ANNOUNCEMENTS: What Hammer said
COT: Proverbs 27:17 states, “As iron sharpens iron, so one person sharpens another”. Just as rubbing two metal blades together removes dullness and both become sharper, close friends or peers help each other improve intellectually, morally, and spiritually.
