Author: willhlaw

Date: 2026-10-13
AO: The General
Q: Hops ,
PAX: Hops, Goldfish, Hobbyhorse, Gherkin, Bone, citrus, Robo, Landscape, Prestige, Flux, Moderator, SAAS, Hard Knox FNGs: None
COUNT: 13
WARMUP: The Usual
THE THANG: 2 Laps Ricky Bobby stopping at end zones for a total of 4 sets of (10 merkins, 10 big boys, 10 merkins, 10 big boys). Move to steps for stair runs and 3 sets of (20 irkins, 10 derkins, 20 dips, 20 step ups IC). Back to field for 20 shoulder taps IC, 60 calf raises, 30 squats. MARY: 50 LBCs, 30 flutter kicks IC, 30 penguin crunches IC
ANNOUNCEMENTS: thegrunt, iron-sharpens-iron tonight, Old Rag hike.
COT: Keep track of your brothers in arms. Surgeries, fartsacking, work and life will often get in the way, but F3 is a “lifetime sport”, all modifiable with unmatched camaraderie. Reach out to others. Check in. Smokey left us with a great message yesterday: After months of being sidelined with surgery and rehabbing he is back. He credits F3 in many ways for helping him stay the course.

Date: 2026-10-13
AO: Delphi
Q: Pop Fly ,
PAX: Ashe, Nano, Monk, Dr. Seuss, Pop Fly, Drano, Doodles, OnlyFans, Atlas, Rocket, Alcatraz FNGs:
COUNT: 11
WARMUP: Yes – the Q hit them with The Motivator right out the gate THE THANG:
– Leg Blaster x2
– Killer Bs
– Wall Sit
– Leg Blaster
– Wall Sit
– Calf Raises
MARY: Not Really
ANNOUNCEMENTS:
– 11/7 – The Grunt
– 11/19 – Manly Book Challenge “Musk”
COT: “You wouldn’t worry so much about what others think of you if you realized how seldom they do.” – Eleanor Roosevelt

Date: 2026-10-12
AO: The Farm
Q: Firehead ,
PAX: Trilogy, Firehead, T-shirt, Fourth String
FNGs: 1 Fourth String
COUNT: 4
WARMUP:
Michael Phelps, Don Quixotes, Beet Pickers, Mosey around the Fields

THE THANG:
2 Rounds:
Sprint – Whole Field
Squat – 40 count
Should Taps – 30 cadence

High Knees – Half Field
Dips – 20 count
Derkins – 20 count
Plank Jacks – 20 cadence

Walking Lunge – Half Field
SSH – 30 cadence
Merkins – 25 count
Mountain Climbers – 20 cadence

Repeat

MARY:
LBCs, Side Crunches, Six Inch Raises, American Hammers, Dirty Dogs, Plank

ANNOUNCEMENTS:
Trilogy Q on Wednesday

COT:
With death of childhood best friend’s mother, just remember to take advantage of the time you have with loved ones

Date: 2026-10-11
AO: TG10
Q: Gherkin ,
PAX: East Wing, Gherkin, Hobbyhorse, Trademark, Rim Fire
FNGs: None
COUNT: 5
It’s East Wing’s world and the rest of us are just living in it.

Date: 2026-10-12
AO: Horizon
Q: Kodiak ,
PAX: Disco, Kodiak, Enron, Skoat, Purple Rain, DrugBoat, SPINAL TAP FNGs: None
COUNT: 7
WARMUP: SSH, IW, MP, AP, WMH, Arm & shoulder stretching, DD, UD, more stretching
THE THANG: 7-station circuit under the awning with a lap down the sidewalk and up the stairs as the timer, including:
merkins, squats, shoulder press, mountain climber, curls, step ups (x 2); fellowship lap; same timer, merkins, lunges, shoulder press, shoulder taps, blockies, and dips (x 2)

MARY: LBCs
ANNOUNCEMENTS: Grunt, need a Q for Wednesday (SPINAL TAP volunteered)
COT: Origin story of Columbus Day — intended to honor Italian-American heritage in the face of then-existing discrimination