Date: 2026-10-30
AO: Sparta
Q: Dunder ,
PAX: Pop Fly, OnlyFans, Hoolihan, Dunder, Toolbox, Concierge, Dr Suess, Atlas, Monk, Alcatraz FNGs: None
COUNT: 10
WARMUP: various stretches
THE THANG: 2 laps around campus stopping randomly for the various exercises: Mike Tyson Merkins, Step Ups, Flutter Kicks, Arm Claps, Calf Raises, Dips, Wide-arm merkins, Penguin taps, finishing with 8 burpees MARY: various stretches and core exercises
ANNOUNCEMENTS:
– Old Rag Hike – tomorrow
– The Grunt – next Saturday (no Olympus)
COT: We are who we pretend to be so we must be careful who we pretend to be. – Kurt Vonnegut
2nd Annual Halloween Fun Run!
Date: 2026-10-30
AO: Rec League
Q: Promoter ,
PAX: Baguette, FIFA (F3 The Capital), Breadsticks, Cookies, Promoter, 120, Townie FNGs:
COUNT: 7
THE THANG: Fun run through the neighborhood; stop at each decorated house and do 2 SSH, 2 squats, 2 Monkey Humpers, 2 Merkins ANNOUNCEMENTS: Grunt coming up, info in Slack and Whatsapp; make sure to vote! COT: Enjoy Halloween with your kids! It goes by faster than you think.
Terrapin Station – Fri
Date: 2026-10-30
AO: Terrapin Station
Q: Ripcord ,
PAX: V8, Sloop, Enron, East Wing, Breach, Ice Tea, Bean Counter, Flipper, Ripcord FNGs: None
COUNT: 9
WARMUP:
Parking lot jog/mobility
SSH
Imperial Walkers
Michael Phelps
Willy Mays Hays
Down Dog
THE THANG:
80s Slasher-Inspired – 5x sets of the below for 500 reps!
1. Jack Torrance – The Shining – 20 coupon lunge
2. Jason Vorhees – Friday the 13th – 20 coupon swings
3. Freddie Kruger – Nightmare on Elm Street – 20 coupon thrusters 4. Michael Myers – Halloween – 20 coupon chest press
5. Pinhead – Hellraiser – 20 overhead press while walking rifle carry around the loop
MARY:
Flutter Kicks
Freddie Mercs
LBC
Side / Side LBC
Corpse Pose
ANNOUNCEMENTS:
Old Rag, Hike tonight!
Grunt Nov, 7, 7 a.m., Lincoln Memorial!
November-fast, Nov 9-13 window!
COT:
Be present, live in the moment, take the lessons from F3 into life.
Landscape’s Hip & Shoulder Spectacular!
Date: 2026-10-30
AO: The Driveway
Q: Landscape ,
PAX: Flux, Landscape, Play-Doh, Old Bay, Prestige, 2 percent FNGs:
COUNT: 6
WARMUP:
Normal warmup
hip windshield wipers + thrusts
THE THANG:
Yoga mats:
Supermans
Scalpular pushups
Lacross ball rotart cuff massage
Kettlebells:
Pendulum swings
Headrollers
Elbow Walks
Armbars
Hip stability dip
Wall & bands:
Hip sideways walk
Banded bear crawls
Banded air squats
Kick warmups
Clamshells
Shoulder wall moves
MARY:
Flutter kicks
Dead bugs
Lbcs
Around the worlds
COT:
PT is a part of being an athlete
Ruck Dynasty
Date: 2026-10-29
AO: Ruck Dynasty
Q: Kodiak ,
PAX: Hobbyhorse, Cager, Kodiak
FNGs: None
COUNT: 3
WARMUP: none
THE THANG: 45-minute loop around YHS and back
MARY: none
ANNOUNCEMENTS: none
COT: none
