Date: 2025-12-04
AO: freestate
Q: Horshack
PAX: Pigeon, Cannoli, Rebound, Mark Michael, F3 Scabby
FNGs: None
COUNT: 6
WARMUP:
SSH x 25 IC
Swing Billies x 15 IC
Willie Mays Hayes x 5 IC
Monkey Humpers x 15 IC
2 laps mixing high knees and karaoke
Low Jacks x 15 IC
Mountain Climbers x 15 IC
Trunk Twisters x 10 IC
Cherry Pickers x 15 IC
The Thang – The Glorious Return of the Supervisor
Count off 1 – 6
Each number will be a SUPERVISOR – who sets a CUMULATIVE goal for THE WHOLE GROUP for each exercise –
1s start and count your combined total, the rest of us go for a brisk run around the field. When they get back, the 1s give their combined number, and everyone joins in yelling out each time they hit 20 reps.
1s – Merkins
2s – Squats
3s – Flutter Kicks
4s – Shoulder Taps
5s – Alternating Lunges
6s – Burpees
Mary
Box cutters x 10 each way IC
Scissors x 20 IC
American Hammer x 15 IC
Rodeo Flutters – 10 Outlaws CCW, 10 long and slow flutters, 10 CW Outlaws, and 20 short and fast flutters
Plank-o-rama
Stretch-o-rama
Announcements
– Injured? Check out thedriveway
– Fridays 0530 at thedriveway Recovery Roadhouse –The Friday EC sessions at the Driveway will continue! No-run, weight lifting and bodyweight focused. And of note for injured PAX: we are focusing on recovery. If you are dealing with injuries right now, get into thedriveway channel and check out the workouts we post beforehand. Recovery Roadhouse is intentional disruption to help our many guys who are dealing with injury. – Service opportunity this holiday season!
– Q = Anchorman
– Join PAX in honoring our fallen by placing wreaths on their gravestones as part of Wreaths Across America at Arlington National Cemetery.Details below: Date: Saturday, December 13, 2025 – Time: 0800 start
– Meet: 0745 outside the Memorial Ave Gate — Anchorman will have coffee to get us ready – Location: Arlington National Cemetery
– Wreaths: Provided on-site
– Bring: Gloves, warm layers, good shoes
– Families welcomeAnd when the wreaths need to be taken away, – Sparky will Q for Wreaths Out on January 10, 2026.
– White elephant gift exchange
– Thirsty F3rd Thursday – December 18, 6:30p at Irish Inn at Glen Echo
COT
– This holiday season, please consider booking some time with a volunteer organization and help those in need, in fear, and experiencing loneliness
– The sweep of unhoused people across DC didn’t create new housing, it pushed people into MC, PG, Arl, and Alex
– ICE Raids have many families in fear – kids staying out of school and parents staying out of work
– This time of year is also known to amplify loneliness – esp for elderly who might be shut in, for those estranged or separated from their families, going through divorce, etc
– Lots of organizations are seeking volunteers and service opportunities are usually family friendly
Tags: freestate, Pigeon, Cannoli, Rebound, Mark Michael, F3 Scabby
F3 The Capital 