Category: Uncategorized

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thepatriot Challenge accepted

Date: 2025-09-05
AO: thepatriot
Q: Lazlo
PAX: Overthrow, Rim Fire, Jones, Jag, Booking, Disco, CableGuy, Big Short, Bob the Builder, Smokey, citrus, Boardwalk, Traveler, Maguire, Flipper, Daaa Auditor, My Space, Hops, sticks, 3 mile, Anchorman, Gerber FNGs: None
COUNT: 23
Week 0 is in the books. Just a warm up. Wait no, tg10 was just a warmup. But only Daaa Auditor was crazy enough to do that too. And welcome Gerber , a new local who moved from Seattle, where apparently you get to take your age, divide by the number of lunges when your knee actually touches, multiply by pi, and subtract that from your score.

Don’t forget to submit your scores here.

https://f3greenwood.org/ipc-submit-score

WARMUP: ssh, cherry pickers, willie mays Hayes, Michael Phelps, down dog

THE THANG: IPC week 0

MARY: Ha. No.

ANNOUNCEMENTS: watch slack for details, but we’re currently planning to knock out IPC week 1 on Monday.

COT: My father in law, Pete, isn’t doing great. Please keep him in your prayers.

Tags: thepatriot, Overthrow, Rim Fire, Jones, Jag, Booking, Disco, CableGuy, Big Short, Bob the Builder, Smokey, citrus, Boardwalk, Traveler, Maguire, Flipper, Daaa Auditor, My Space, Hops, sticks, 3 mile, Anchorman, Gerber

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atlantis Friday morning fun

Date: 2025-09-05
AO: atlantis
Q: Forceps
PAX: Hubble, Forceps, Furlough, Hammer, Hammerhead, Ricky Bobby (F3 Phoenix), Bratwurst FNGs: None
COUNT: 7
WARMUP:
10 X in cadence
Good Mornings, Vege Root Extractor, Willy Mays Hayes, Hill Billies, Imperial Walkers, Michael Phelps, Shoulder Stretches

THE THANG: mosey to the bridge
2x 20 in cadence Single Leg Step ups
2x 10 Erkins
2X 10 Dips
Mosey to Rock pile to grab 2 small and 1 large rock rotating left after each exercise 10 x 2 in cadence rock arm circles forward and backward
10 in cadence Nipplers
10 in cadence Downhill Skiers
10 in cadence Raise the Roof
Large Rock
2 sets of 10 in cadence: Curls for the Girls, Overhead Tricep press, Bus Drivers, Wonder Bras, Ground Pounders, Prisoner Squats

On your 6 for 2 sets of 20 Rock Press and 10 Skull Crushers in cadence 1 set of 10 Rockies
10 Single arm merkins x2

2 sets of 10 Step Ups in cadence
1 set of 10 on my down Erkins and Dips

10 x in cadence: Mountain Climbers, Heal Taps, Low Slow Flutter, LBCs, Chill Cut Plank Hold 30 count, Freddie Mercuries

Mosey to COT- lunge walk the length of the bridge

MARY: 5 min of Dealers Choice – each PAX in turn calls out and leads an exercise. Crunchy Frogs, American Hammers, Planks, Hallow Body, Peter Parker Merkins and some insane exercise that Ricky Bobbie led

ANNOUNCEMENTS: 911 stair climb Lincoln Memorial 4:15AM

COT: YHC shared story about how I got involved in F3 and what F3 has meant to me through the storms I’ve been through

Tags: atlantis, Hubble, Forceps, Furlough, Hammer, Hammerhead, Ricky Bobby (F3 Phoenix), Bratwurst

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thefarm 1st Workout at the Farm

Date: 2025-09-05
AO: thefarm
Q: Infinity
PAX: Running Man, Firehead, Squatter, Trilogy
FNGs: None
COUNT: 5
Warm up: Willy Mays Hayes, Air Squats, LBACs, Don Quixotes, Mosey, Downward Dog, High, Plank, and Kobra Kai.

The Thang:
Run around the potential AO, every 100m, do an exercise listed below and then hold a pose while someone says something unique about himself in a rotating fashion • Bear Crawls
• Crawl Bears
• Standing Long Jumps
• Backward Jumps
• Catch me if you can (with burpees)
• Box Step-up High Knees
• Carolina dry docks
• Glee Makers

Mary: Box cutters, side planks, LBCs, etc.

Announcements: Infinity Q for ruck tomorrow. 9/11 Stair Climb next Thursday—we are going ti carpool from Squatter’s place like last year. Sign up on the main channel.

CoT: The power of “yes”
We occasionally come across something new or different in life to which our natural response would be “no.” However, none of us have gotten anywhere in our lives by saying no. While in some cases it is the proper response, there are times we are challenged and we need to accept that challenge, even though it is unfamiliar or will change our lives. We all said yes at the right moment to joining F3. I invite you to think of that next time you’re confronted with something unfamiliar or challenging and ask yourself if this is a moment to say “yes.”

Tags: thefarm, Running Man, Firehead, Squatter, Trilogy

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ruck-dynasty Over the hills and through the woods

Date: 2025-09-04
AO: ruck-dynasty
Q: Fish Fry
PAX: citrus, Attache’, Kodiak
FNGs: None
COUNT: 4
WARMUP: taking
THE THANG: a stroll down Williamsburg’s and then through Taylor neighborhoods, including a cut through down a big hill. MARY: Taking off packs
ANNOUNCEMENTS: none
COT: nope

Tags: ruck-dynasty, citrus, Attache’, Kodiak