Date: 2026-06-18
AO: FreeState
Q: Horshack ,
PAX: F3 Scabby, Andrew Churchill, Mumford, Horshack
FNGs: None
COUNT: 4
Warm Up
– SSH x 25 IC
– Imperial Walkers x 15 IC
– Carolina Dry Docks x 10 IC
– Mountain Climbers x 15 IC
– Plank jacks x 15 IC
– 2 laps with Karaoke on the sides
– Cherry Pickers x 15 IC
– Windmills x 15 IC
The Thang: The Escalator Returns
– Pax repeat a series of exercises, escalating up, per the following. – Burpees are OYO; other exercises are OMC:
1. 5 x Burpee, then a lap
2. Add 10 x Alternating Lunges OMC, then a lap
3. Add 15 x Coupon Curl OMC, then a lap
4. Add 20 x Squat OMC, then a lap
5. Add 25 x Dips OMC, then a lap
6. Add 30 x Upright Rows OMC, then a lap
7. Add 35 x Jump Overs OYO, then a lap
8. Add 40 Monkey Scrapers
Mary
– Outlaws x 10 each direction IC
– Leg Lift Rosalitas x 20 IC
– Dying Cockroach x 15 IC
– Freddie Mercuries x 15 IC
– American Hammers x 15 IC
– Reverse Crunches x 15 IC
– Travolta Plank-o-rama
Announcements:
– Thirsty F3rd Thursday 6:30p at Irish Inn
– Ruck & Float VOTE: https://doodle.com/group-poll/participate/bonxkpLa/vote – Prayers for El Camino and his family
COT:
One of the easiest ways to stay comfortable is to get really good at saying no. F3 is built on small yeses — the early alarm, the workout, the Q opportunity, the brother who needs encouragement.
Saying yes is often where growth begins: yes to showing up, yes to being stretched, yes to serving, and yes to the hard thing before we feel fully ready.
That does not mean saying yes to everything; it means keeping our ears and minds open to the right things that make us better men, husbands, fathers, friends, and leaders for our communities and a better world
Find an uncomfortable but good yes and take it, because the life we are seeking is usually waiting on the other side of comfort.
F3 The Capital 