delphi Extra miles to nowhere

Date: 2025-12-09
AO: delphi
Q: Pop Fly
PAX: Nano, Rocket, Crop Duster, NOAA, Battleship, Peanuts, Ashe, Atlas, Decibel FNGs: None
COUNT: 10
WARMUP: SSH, Mosey Lap, WMH, WGS
THE THANG:
A) 10 minute EMOM – 2 blockees and run to the 50 yd line and back. EMOM

B) Wall Sit + Coupon Pass + Bear Crawl

C) No Cheat DORA
– 100 Hand Release Merkins / Partner Bear Crawls to 20yd line and back – 100 WW3s / Partner backwards run to 40yd line and back
– 100 Coupon Squats / Partner run to opposite goal line and back

MARY: Flutter Kicks, WWIs, Pickle Pounders, Glees

ANNOUNCEMENTS: Wreaths at Arlington

COT:
>From Demon Copperhead, “No credit given for all the extra miles that take you nowhere.”

Stolen from CableGuy – I too want the end of the year to be easy and it’s not always easy. We took a moment of silence to lock in and think about what we need to accomplish for the rest of the year

Tags: delphi, Nano, Rocket, Crop Duster, NOAA, Battleship, Peanuts, Ashe, Atlas, Decibel

mondaynightruckers Dont Go it Alone

Date: 2025-12-08
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman, Jetstream
FNGs: None
COUNT: 3
WARMUP: the car ventilation
THE THANG:
4.4 miles in Dominion Valley. Christmas lights and a coupon to warm the soul and the back of our necks on this. Hilly 20F evening.

MARY: not that kind of party
ANNOUNCEMENTS:
Dec 22…Family Xmas ruck
COT:
COT

Solitude vs Isolation

“And in the morning, rising up a great while before day, he went out, and departed into a solitary place, and there prayed.” ‭‭Mark‬ ‭1‬:‭35‬ ‭KJV‬‬

“Whoever isolates himself seeks his own desire; he breaks out against all sound judgment.” ‭‭Proverbs‬ ‭18‬:‭1‬ ‭ESV‬‬

Two very different words: solitude and isolation.
Both look similar from the outside—you’re alone, removed from people, quiet. But they produce opposite results.

Solitude is intentional time with God. Jesus chose it. He stepped away from noise to reconnect with the Father. Solitude sharpens you. It grounds you. It reminds you who you belong to and why you’re here. Solitude restores strength.

Isolation is the opposite. It’s pulling away out of shame, frustration, pride, or exhaustion. It’s hiding. Scripture says isolation leads to bad judgment, bad decisions, and a cold heart. Isolation is where lies grow. Solitude is where truth grows.

One empowers you. One drains you.

As men, we drift toward isolation when life hits hard—marriage tension, work pressure, health issues, sin struggles. Isolation feels easier because nobody sees the mess. But that’s exactly where the enemy wants you: alone, unchallenged, unprotected.

F3 exists to break isolation. Not to replace solitude, but to give you brothers who pull you back when you’re drifting.

Challenge:
Be honest: Are you practicing solitude or slipping into isolation? If you’re isolated, tell someone. One conversation can pull you out of the dark.
If you’re lacking solitude, carve out 10 minutes today or early tomorrow morning no phone, no noise, just you and God.

Tags: mondaynightruckers, Rocketman, Jetstream

horizon-ao Over the River and Through the Woods with Mike Tyson and the Monkey Humpers

Date: 2025-12-08
AO: horizon-ao
Q: Disco
PAX: Purple Rain, Kodiak, 3 mile, Attache’, vplaxico
FNGs: None
COUNT: 6
WARMUP: SSH, m Phelps, LBACs, runner stretch/WGS
THE THANG: neighborhood ladder run: do 1, run a couple blocks, do 2, run do 3, etc. 10 Mike Tysons
15 squat jumps
20 merkins
25 monkey humpers
30 calf raises
25 plank jacks
MARY: LBCs, F Mercurys, Birddogs
ANNOUNCEMENTS: Disco Birthday Coffee 12/22.
COT: take time for loved ones during the holidays.

Tags: horizon-ao, Purple Rain, Kodiak, 3 mile, Attache’, vplaxico

terrapin-station Anybody like original recipe Mountain Dew?

Date: 2025-12-08
AO: terrapin-station
Q: Ice Tea
PAX: 2 percent, Enron, Gherkin, Jenner
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial walkers, Mountain Dews (AKA Hillbillies), Michael Phelps, Root Vegetable Extractors, Runners Stretch, World’s Greatest Stretch, DD, Cobra Kai

THE THANG:
Partner Work, cumulative reps:
100 OH Press
200 Bonnie’s
300 Merkins
PAX 1 works, PAX 2 Farmer carry out and back then switch Dora-style Together run a big lap

300 squats
200 curls
100 4-count flutters
Together run a big lap

100 tricep extensions
200 Toy Soldiers
300 LBC’s

Ran out of time during curls, so circled-up for Mary.

MARY: Flutter Kicks, Toy Soldiers & Dirty Dawgs

ANNOUNCEMENTS:
—Wreath-laying at Arlington National Cemetery this Saturday. —Happy Hour at Arlington location of Taqueria Poblano at 5pm on Friday., 12/19

COT: Isolation is the enemy of the mind. You’ll be hearing more this month from our Nantan about forming “Shield Lock” groups. Please consider forming a small group of F3 men to share the ups and downs of life in a confidential format. It’s all about sharing and combating loneliness and isolation.

Tags: terrapin-station, 2 percent, Enron, Gherkin, Jenner

thepatriot Dora Horizon Visit

Date: 2025-12-08
AO: thepatriot
Q: CableGuy
PAX: SAAS, Big Short, Rim Fire, Wedding Singer, Smokey, Couch Potato, Memento, Strange Brew, citrus, Lucius, Piano Man FNGs: None
COUNT: 12
WARMUP: SSH, AC, HB, CP, WMH, DD, 10 Burpees
THE THANG: Mosey about a mile to horizon-ao for:
10 Burpees
Partner up for Dora 100 Hand Release Merkins, 200 Body Weight Squats, 300 Overhead Claps (SC), with a ~200 yard run as timer 5 Burpees
Mosey about a mile back home with another Burpee stop and a quick Alternating Shoulder Tap (5 reps IC) Ring Of Fire at the basketball court. MARY: Freddie Mercury, Flutter Kicks, Penguin Crunch
ANNOUNCEMENTS: East won the football game. January Burpee fest cometh.
COT: This is the time of year when YHC wants all the hard stuff to be over and cruise into the holiday – but it ain’t over yet. Focus on a thing or two you want to commit to accomplishing or seeing through this week, and let’s do 30 seconds of silent reflection to lock in and get intentional about being productive and accountable this week.

Tags: thepatriot, SAAS, Big Short, Rim Fire, Wedding Singer, Smokey, Couch Potato, Memento, Strange Brew, citrus, Lucius, Piano Man