Backblasts

Date: 2025-05-09
AO: theaerie
Q: Chasqui
PAX: Lonestar, Rocketman
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
OYO

THE THANG:
4 laps around GVMS
85+merkins
150+squats
100+curls/rows
MARY: OYO
ANNOUNCEMENTS:
Murph coming up soon
COT:
Recruit

Tags: theaerie, Lonestar, Rocketman

Date: 2025-05-09
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: RA, Baguette
FNGs: None
COUNT: 3
WARMUP:
SSH
Swinging Billy
Cherry Picker
Leg up stretch
WMH
Small baby jumps
Toe raise wall sits

THE THANG:
20 merkins, 1 BBS
19 merkins, 2 BBS

Continue until 1 merkin, 20 BBS

MARY:
In the beatdown

ANNOUNCEMENTS:
Convergence

COT:
3rd F stands for faith. Doesn’t matter what you have faith in just that you have faith in something. That something could be yourself. It could be your kids. It could be you parents or your spouse or your friends. Today I celebrate our faith in the belief of fitness and fellowship. In our ability and willingness to get up early and come out in the gloom to do something that we know we need to do but may not want to do. That is a true testament to faith in my opinion. Keep that shit up, boys, because it’s damn impressive :punch:

Tags: potomac-rising, RA, Baguette

Date: 2025-05-09
AO: thepatriot
Q: citrus
PAX: CableGuy, Lazlo, bogey, Trademark, Bone, Flipper, Coxswain, Smokey, Enron, Rim Fire, Walker, Bob the Builder, Booking, Lucius, Jenner, Big Short, Groundhog, Overthrow, CashApp FNGs: 1 CashApp
COUNT: 20
In recognition of the first F3 The Capital beatdown, we did the first official F3 The Capital beatdown.

WARM UP:
15 x SSH
15 x IW
10 x WMH
10 x small arm circles forward, 10 x Seal Claps, then 10 x small arm circles rearward 25 x Merkins

THE THANG:
PART 1:
10 x Burpees, run 200m.
10 x Merkins IC, 10 x Burpees, run 200m.
10 x Flutter Kicks, 10 x Merkins IC, 10 x Burpees, run 200m. 10 x BWS, 10 x Flutter Kicks, 10 x Merkins IC, 10 x Burpees.

PART 2:
Mosey to the railings by the basketball courts for an Australian pushup / Derkin pyramid. 5-10-15-10-5 reps. Then, thanks to the ghost of OG Hightower, a bearcrawl tunnel of love. Which OG Jenner had to explain, because YHC had no idea what that meant.

PART 3:
Mosey back to the field for a 5 rounds of “catch me if you can”:
– Partner 1 sprints backward, Partner 2 does 3x burpees and sprints to catch up. Jog to the other goal line and flapjack. Both partners do 5x burpees together. This, as it turns out, was a horrible idea. Hence the modifications for rounds 2-6.
– Partner 1 jogs backward at 60%, Partner 2 does 3x burpees and jogs to catch up. Both partners do 5x burpees together. Flapjack.
– Partner 1 jogs backward at 60%, Partner 2 does 3x burpees and jogs to catch up. Both partners do 5x burpees together. Flapjack.
– Partner 1 crawl bears to the 50, Partner 2 does 3x burpees and jogs to catch up. Both partners do 5x burpees together. Flapjack.
– Partner 1 lunge walks to the 50, Partner 2 does 3x burpees and jogs to catch up. Both partners do 5x burpees together. Flapjack.

MARY: 20 x LBC, 15 x American twists.

ANNOUNCEMENTS: boneathon memorial-murph-wod convergence tg10

COT: 7 years ago the F3 Capital region flag was planted. 11 OGs, 9 FNGs, and an unknown number of DR PAX showed up to start the group we have today. May is Mental Health Awareness month, and men are disproportionately impacted. F3 is so important to combatting the isolation that many men feel. I’ll post an excerpt from Bogey’s COT from The General on Tuesday, because it can’t be said any better (full COT linked below):

YHC noted that May is Mental Health Awareness month. While mental health should be a priority every day/month, May presents an opportunity for focus and intentionality on the issue. Between rounds, YHC shared some stats on mental health challenges among men. YHC challenged and encouraged the PAX to be mindful of their fellow PAX and those around them who may be struggling. YHC also encouraged the men to be more vulnerable, and to reach out with their own struggles.
https://f3thecapital.com/2025/05/06/thegeneral-may-is-mental-health-awareness-month/

Tags: thepatriot, CableGuy, Lazlo, bogey, Trademark, Bone, Flipper, Coxswain, Smokey, Enron, Rim Fire, Walker, Bob the Builder, Booking, Lucius, Jenner, Big Short, Groundhog, Overthrow, CashApp

Date: 2025-05-09
AO: atlantis
Q: Hammer
PAX: O’Captain, Hammerhead
FNGs: None
COUNT: 3
WARMUP: SSH, Don Quixotes, Little Arm Circles, Air Squats, I’s/Y’s/T’s, South Carolina Good Mornings, Single-Leg Ground Touches, 5 minute Mosey

THE THANG: Five Stations, 4 rounds.
1: Deadlift (60# Bag)
2: Burpee-sandbag thrusters (30# bag)
3: Backsquats (60# bag)
4: Rows (40# bag)
5: Burpee (slick)

MARY: Slow Freddie Mercury, Deadbugs, Supermans, Plank

ANNOUNCEMENTS: Mother’s day! Don’t forget to call your mom and thank the mothers in your life. Murph, Convergence.

COT: On the 2nd day of the Battle of Gettysburg, the Union was at their lowest point. After disasters at Fredericksburg and Chancellorsville, Lee’s newest plan could cut off Washington and force Lincoln to sue for peace. On the far left side of the line, Colonel Joshua Chamberlain anchored the Union position. His 20th Maine regiment faced three-times their number in the form of the 15th Alabama, which had orders to take Little Round Top from him and, from there, rain holy hell down on the rest of the Union position. Outmanned, with heavy casualties, low on ammo and options, Chamberlain ordered half his men to fix bayonets and he personally led the charge through the forest in a “swinging gate” maneuver that swept the Alabamians from the field, capturing over 100 of them in the process. With courage and initiative, Colonel Chamberlain didn’t just save the Union position, but the entire Union cause.

When things seem darkest, keep your wits about you, be creative, MAKE opportunities and win the day.

Tags: atlantis, O’Captain, Hammerhead

Date: 2025-05-09
AO: sparta
Q: Battleship
PAX: Dunder, Hightower, K-Pop, Peanuts, Pop Fly, Rambler, @Hoolihan FNGs: None
COUNT: 8
WARMUP: Fellowship Lap with high knees, butt kickers, side shuffles, skips, backwards run. THE THANG: 4 x 800s with rest in between
MARY: Freddy-Mercuries, Mountain Climbers, Jane Fondas, Four-count air squats, Hillbillies. ANNOUNCEMENTS: Murph, Convergence.
COT: Mother’s Day, thanks for showing up for the hard ones.

Tags: sparta, Dunder, Hightower, K-Pop, Peanuts, Pop Fly, Rambler, @Hoolihan