Date: 2026-07-05
AO: Monthly Challenge
Q: Hobbyhorse ,
PAX: citrus, Hobbyhorse, Gherkin, Kodak, Lazlo, East Wing, Goldfish FNGs: None
COUNT: 7
WARMUP: pickup a TripTik or log on to Mapquest
THE THANG: exercise somewhere you aren’t
MARY: follow breadcrumbs home
ANNOUNCEMENTS: new friends made
COT: when I started f3 I wasn’t in any shape and felt like an imposter being out here. I started to frequent the smaller AOs because I thought I’d be less likely to be called out for falling behind in a smaller group. I eventually figured out how misguided that was bc everyone here — everyone — is so welcoming and friendly to all types. And there is nothing to ashamed about in our fitness journey because we are outside at 530am improving ourselves.
Lots of winners this month; everyone who got out there and explored AOs. And highest recorded scores go East Wing and Gherkin Great job everyone! (And tag yourself in if I missed you and you scored any points in the challenge)
#sparta
Date: 2026-07-31
AO: Sparta
Q: Atlas ,
PAX: Nano, Peanuts, Atlas, Dunder
FNGs: None
COUNT: 4
WARMUP
SSH; Will may hays; cherry pick; arms circles; copperhead squats; world greatest stretch
THE THANG
Compounding exercises. Add the previous exercises to each round. Run to the other end and perform a burpee.
Ankle grinder 10
Gorilla squats 20
Toy soldier 30
Lunges (half forward, half backward) 40
lateral plank up and down (25 on each side) 50
Flutter kicks 60
MARY: Run a lap and stretching
ANNOUNCEMENTS: Book club at Nano’s place August 12
COT: A message of encouragement can go a long to boost confidence and self-esteem
12 Days Left Til Tryouts
Date: 2026-07-31
AO: The Patriot
Q: 2 percent , CornerKick
PAX: Jag, Hops, CornerKick, Peaches, Hard Knox, Hobbyhorse, Big Short, Smokey, Craigs List, 2 percent, Primanti, Rim Fire, Cheese Steak FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch, 45 Second OYO Stretch
THE THANG:
4×400 for time
3 rounds of Hill Sprints while partner does 10 Alternating Shoulder Taps & 10 Flutter Kicks IC
Back to the track for1 lap, Ricky Bobby style
2 rounds of Mountain Climbers IC 10
2 rounds of Seated Calf Raises 20
MARY: 2 rounds in the The Danish Torture Chamber (aka Copenhagen Plank -10 second hold each side)
10 Box cutters
ANNOUNCEMENTS: 9/11 Stair Climb, Coffee Mondays, Ruck ‘n Float, Iron Pax is coming
COT: “I am not a perfectionist, but I like to feel that things are done well. More important than that, I feel an endless need to learn, to improve, to evolve, not only to please the coach and the fans but also to feel satisfied with myself. It is my conviction that there are no limits to learning and that it can never stop, no matter what our age.” Cristiano Ronaldo
Monday Night Ruckers Ruck
Date: 2026-07-27
AO: Monday Night Ruckers
Q: Rocketman ,
PAX: Rocketman, Pianoman, Stewie, Tron, Drop Bear, Thunderball FNGs: None
COUNT: 6
THE THANG: 4.5 miles in the evening weather
ANNOUNCEMENTS: 9/11 stair climb + pre-rucks coming!
COT: Forgive as we’ve been forgiven.
Around We Go
Date: 2026-07-31
AO: Terrapin Station
Q: Breach ,
PAX: CableGuy, Strange Brew, Ripcord, East Wing, Breach
FNGs: None
COUNT: 5
WARMUP: SSH, IW, HILLBILLIES, Arm Circles, Michael Phelps, VREs, DD, Cobra Kai, WGS, ApoyOhnos, Easy Burpees THE THANG:
CIRCUIT 1 was 3 x through of 20 x curls, 20 coupon presses, 20 coupon swings
CIRCUIT 2 was Mosey to each corner of the high school with 20 Merkins, 20 LBCs and 20 air squats at each stop.
CIRCUIT 3 was 3 sets of 20 x tricep dips and step ups in front of the Yoga Ladies MARY: big Boys, Nolan Ryans, Freddy Mercuries, box cutters
ANNOUNCEMENTS: 9/11 activities. No pax attending ruck and Float
COT: Discussed the Keeping Up With The Jones aspects of planning summer vacations
