Category: Uncategorized

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

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

Date: 2025-09-04
AO: thefurnace
Q: Summit
PAX: Rim Fire, Anchorman
FNGs: None
COUNT: 3
WARMUP: IC…SSH, IW, HB, CP, DD, WGS

THE THANG:
– 7s
– Coupon curls and coupon thrusters
– Rifle carry across court
– Stop at midcourt on each pass and do 3 blockees
– 4 Corners of Mary
– Corners…Coupon flutter kicks, coupon up and overs, boat pose with coupons for 45 seconds, coupon plank jacks – After each corner to center circle for dips or blockees

MARY: Above
ANNOUNCEMENTS: NA
COT:
– 2 Timothy 41-8
– Romans 5:3-4
– James 1:12
– Galatians 6:9
– Hebrews 12:1-2

Let us run with endurance the race that lies before us, keeping our eyes on Jesus, the pioneer and perfecter of our faith. Hebrews 12:1

Out with prayers.

Tags: thefurnace, Rim Fire, Anchorman

Date: 2025-09-04
AO: olympus
Q: Pop Fly
PAX: Norm, Roddick, Peanuts, Gadget, Toolbox, NOAA, Ashe, Crop Duster FNGs: None
COUNT: 9
WARMUP: Yes

THE THANG: IPC Week 0. The Q turned in a time of 25 minutes and change. Most other Pad were faster.

MARY: No. The Pax did lament about missing their friends Obadiah, Doodles, Nano & Rollingstone – true stalwarts of Olympus and hoped they were well.

ANNOUNCEMENTS: 9/11 Stair Climb

COT: Q continued on the theme that Norm shared on the previous Saturday about gratitude as the opposite of anger. The Q had recently been part of a listening session with people who had so much anger it was consuming them, and how IMHO, that cannot be healthy. Find any modicum of gratitude to help dispel the anger you might have.

Tags: olympus, Norm, Roddick, Peanuts, Gadget, Toolbox, NOAA, Ashe, Crop Duster

Date: 2025-09-04
AO: freestate
Q: Horshack
PAX: Andrew Churchill, Gherkin, Deagle, Rebound, Pigeon, F3 Scabby, Mark Michael, Nomad, Bluto FNGs: None
COUNT: 10
Warm Up
– SSH x 25 IC
– Imperial Walkers x 17 IC
– Shoulder Taps x 15 IC
– Willie Mays Hayes x 14 IC
– Mountain Climbers x 12 IC
– Michael Phelps x 14 IC
– Cherry Pickers x 15 IC
The Thang
Playground of Joy & Pain x 2 rounds
1. Bear Crawler (sets the pace)
2. Squats
3. Dips
4. High Knees
5. Plank
– After Round 1: Jacobs Ladder 7 – 5 – 3 – 1
– Football until 6:30 – permanent QB if odd number
Mary:
– Leg Lift Rosalitas x 15 IC
– Box Cutters x 10 each direction IC
– Plank-o-rama x 10-10-10-10-10 IC
– Rodeo Flutters 10 Clockwise Outlaws -10 Flutter (short and fast) -10 CCW Outlaws -10 Flutters (long and slow)

Announcements
– Stair Climb is next week – 9/11 at Lincoln Memorial – 4:15a arrival, 4:30a start, 6:30a wrap, free parking wraps up at 7a
– The Kilimanjaro Challenge: Make Your 9/11 Climb Count for My Impossible to support Hei Hei and his Support Team. – https://runsignup.com/Race/Register/RaceGroup-1880088?raceId=188023
– FreeState 5th Manniversary – Saturday Sept 27, competition with Potomac Rising and Service Project for WWS

COT:
– In a world driven by taking—taking credit, taking more than we need—there’s something radical about giving it away.
– It’s not weakness; it’s power. It’s choosing to believe that there’s enough, that we are enough, and that by passing along what we’ve learned, built, or been given, we actually create more. More connection. More trust. More progress.
– The Red Hot Chili Peppers said it best: “Give it away, give it away, give it away now.” That’s not just a chorus—it’s a call to action. If you’ve made something great, leave the door open behind you. If you’ve figured something out, teach it. If you’ve been helped, help the next. Giving it away isn’t losing whatever it is —it’s planting seeds for the future.
– So ask yourself: What can I give away today to make it easier for the person who comes after me? I realize I don’t want to be a miser
Confide with Sly, you’ll be the wiser
Young blood is the lovin’ upriser
How come everybody wanna keep it like a Kaiser?

Tags: freestate, Andrew Churchill, Gherkin, Deagle, Rebound, Pigeon, F3 Scabby, Mark Michael, Nomad, Bluto