Author: willhlaw

Date: 2026-08-14
AO: The Farm
Q: Trilogy ,
PAX: Firehead, Squatter, Trilogy, Buffalo
FNGs: None
COUNT: 4
WARMUP:
SSH
Arm Circles
Hillbillies
Mosey
THE THANG:
10 reps, run 40 yards, 10 reps, run 40 yards, etc to 50 reps – Merkins
– LBCs
– Seal Jacks
– Squats
– Flutter Kicks
– Plank Jacks
– Side Straddle Hops
– Monkey Humpers
– Mountain Climbers

MARY:
Side Crunches
Dirty Dog, with a kick
Air Overhead Press
ANNOUNCEMENTS:
Saturday Ruck
Squatter to Q Monday unless someone else takes it
COT:
Enjoying life and F3 is a part of that.

Date: 2026-08-14
AO: Rec League
Q: Cookies ,
PAX: Cookies, Splash, Promoter, Dash-O, FIFA (F3 The Capital), Baguette FNGs: None
COUNT: 6
WARMUP:
20 SSH IC, 10 Windmills IC, 10 Imperial Walkers IC, 30 sec High Knees, 30 sec Butt Kickers, World’s Greatest Stretch, then mosey to the track. THE THANG:
THE FLOOR IS LAVA — 4 laps around the PCC track. One PAX rifle-carried the sandbag while the rest of the PAX hard-ran to the next approximate corner. At each corner, the runners performed a PAX-selected/caller-led exercise until the sandbag carrier caught up. Once the carrier arrived, the bag rotated to the next PAX and the group repeated the process to the next corner. If the sandbag was dropped or came down before the transition point, the entire PAX completed 5 burpees together and the bag rotated early.
DORA 1-2-3 — Pairs worked together to complete 100 Merkins, 200 Squats, and 300 LBCs. Partners alternated work while the other held the designated recovery position: Al Gore during Merkins, Front Leaning Rest/plank during Squats, and Al Gore during LBCs. MARY:
Ring of Fire with all 6 PAX.
ANNOUNCEMENTS:
Freedom Ops GTE-74 — upcoming F3 leadership/ruck training event. IronPAX Challenge — F3’s annual “you vs. you” fitness challenge.
9/11 Stair Climb — annual memorial climb honoring the 343 firefighters lost on 9/11. COT:
No formal message today. Closed out together as a group.

Date: 2026-08-14
AO: The Bullpen
Q: Trolley ,
PAX: Trolley
FNGs:
COUNT: 1
WARMUP: ssh, iw, wmh, etc
THE THANG:
Rotation of coupon workouts, merkins, ssh, and step ups, ending in a mosey x 3 MARY:
ANNOUNCEMENTS:
COT: “Keep alert, stand firm in the faith, be courageous, be strong.” 1 Corinthians 16:13

Date: 2026-08-13
AO: The Night Owl
Q: Kodak ,
PAX: Kodak, Hobbyhorse
FNGs:
COUNT: 2
WARMUP: SSH x20, WMH x10, RVE x 10

THE THANG: 7x7x7
Each of 7 rounds, perform 7 reps of 7 exercises followed by a lap. 1. Coupon squats
2. Coupon merkins
3. Coupon curl into overhead press
4. Coupon bent over rows
5. Coupon skull crusher
6. Coupon WWIIIs (press – sit-up – press)
7. Coupon glute bridges

After all 7 rounds were complete, finished with 7 burpees

Mary: 7 Flutter Kicks (IC), 77 LBCs, 7DKs/7DDs/7BDs

ANNOUNCEMENTS: 9/11 Stair Climb

COT: Always more fun to workout with a fellow PAX.

Date: 2026-08-13
AO: The Highlands
Q: LTD ,
PAX: Katniss, Hard Knox, LTD
FNGs: None
COUNT: 3
WARMUP: Side straddle hop, Hillbillies, Imperial Walker, Willie Mays Hayes, World’s Greatest
THE THANG: blasting nothing but Journey songs. One exercise done continuously for each song. Merkins- Open Arms, Squats – Who is Crying Now, Bear Crawl – Don’t Stop Believn’, Walking Lunges- Faithfully, Burpees – Any Way You Want It, Plank – Separate Ways, Shuttle Run – Send Her My Love MARY: hey we did five minutes of plank and that’s good enough ANNOUNCEMENTS: 9/11 stair climb
COT: shared a little bit about my recent journey – how I had been putting a lot of hours and was starting to feel sorry for myself. That all changed when I got the news about a young family member who had passed away unexpectedly. Total change to my perspective and a reminder about what’s important.