Category: Uncategorized

Date: 2025-08-27
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Tiger Lilly, Promoter, 80/120, Wonka, Nancy Perez
FNGs: None
COUNT: 6
WARMUP:
Mosey
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:
Line up on one side of blacktop
8 Blockies OMQ
El Capitain to dot, sprint to far side and back to dot, el captain to start line 6 blockies SC OYO

8 cleans OMQ
High knees to dot, sprint to far side and back to dot, high knees to start line other side then sprint back
6 cleans SC OYO

15 overhead press IC
Sprint to other side and back
20 overhead press SC OYO

Mosey the blacktop

20 curls IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 25 curls SC OYO

20 bent over rows IC
High knees to dot, sprint to far side and back to dot, high knees to start line 25 bent over rows SC OYO

10 incline merkins IC
Sprint to other side and back
15 incline merkins SC OYO

Mosey the blacktop

12 coupon dips IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 15 coupon dips SC OYO

10 squats IC
High knees to dot, sprint to far side and back to dot, high knees to start line 10 squats SC OYO

10 decline merkins IC
Sprint to other side then sprint back
10 decline merkins OYO

Mosey the blacktop

MARY:
15 LBCs IC
15 scissors IC w or w/o coupon
15 BBS single count with or w/o coupons
15 Freddie Mercury’s IC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC
Plank o Rama IC

ANNOUNCEMENTS:
9/11 stake climb upcoming

COT:
Confidence is an interesting thing. Demonstrating it is different than actually having it. As men, many times we are expected to be confident when we are not. Conversely, many times we act confident when we shouldn’t. Possessing the needed skills can lend itself to having confidence but knowing when to act with confidence (regardless of skill) is a skill in and of itself. So if you have the skill(s) be confident in your ability. If you don’t, depending on the scenario, it may help to act confident, but it may also hurt, so just learn to read the scene.

Tags: potomac-rising, Tiger Lilly, Promoter, 80/120, Wonka, Nancy Perez

Date: 2025-08-27
AO: ao-the-bullpen
Q: Crystal
PAX: Peanuts, Peloton, Trolley
FNGs: None
COUNT: 4
WARMUP: brief
THE THANG: a relentless edition of trusting the cards consisting of some coupon work, some cardio, a borderline absurd number of motivators and Grady corns. MARY:
ANNOUNCEMENTS: 911 stair climb coming soon
COT: prayer of st Francis and some revelations about some things going on at my house

Tags: ao-the-bullpen, Peanuts, Peloton, Trolley

Date: 2025-08-27
AO: horizon-ao
Q: Purple Rain
PAX: Kodiak, Fish Fry, Gherkin, Disco, SPINAL TAP, sticks
FNGs: None
COUNT: 7
WARMUP:
– Willie Mays Hays
– Cherry pickers
– Imperial walkers
– Hill billy
– Little bitty arm
– Side straddle hop
– Downward dog
– World’s greatest stretch
– Childs pose
– Fellowship lap to coupons

THE THANG:
pair up Dora style, ROTATE
– 51 Rollups (core); Rifle carry to 51 (arms legs)
– 100 Elevated merkens (arms); exaggerated karaoke (legs) to 51 – 150 shoulder presses (arms); Skip to 51; legs
– 100 plank jacks (core legs) power walk 51
– 50 Explosive lunges (legs); elegant reverse run 51
– 100 Chest press (arms)- crawl bear to 18 (core)
– 100 tricep bench (arms); touch lines and run

MARY:
– box cutters
– Flutter kicks
– LBC

ANNOUNCEMENTS:
– 9/11 stair climb
– Add your emergency contact details to your profile

COT: I turned 51 recently and have appreciated even more the value of good partners. Doing Dora today is an example of partnering to achieve goals faster. And I appreciate F3 guys for partnering over the years!

Tags: horizon-ao, Kodiak, Fish Fry, Gherkin, Disco, SPINAL TAP, sticks

Date: 2025-08-26
AO: oldmansoccer
Q: 2 percent
PAX: CornerKick, Jenner, Disco, Breach, Roddick, Aman, Kyle, Pat (have we not EH’d these guys enough to show up for a beatdown so that we can give them all a proper F3 nickname?) FNGs: None
COUNT: 9
WARMUP: only in the groinal areas
THE THANG: 4v4+1 all time offender Jenner
MARY: she never showed up. we got stood up. again.
ANNOUNCEMENTS: I pulled all of my groinal muscles
COT: If a U9 ECNL Academy team who practices 5 days/week and regularly uses anabolic steroids plays a U13 NCSL Pre-Academy team where the growth spurts are imbalanced, who will win?

Tags: oldmansoccer, CornerKick, Jenner, Disco, Breach, Roddick, Aman, Kyle, Pat (have we not EH’d these guys enough to show up for a beatdown so that we can give them all a proper F3 nickname?)

Date: 2025-08-26
AO: delphi
Q: Pop Fly
PAX: Rambler, Nano, Norm, Rocket, Toolbox, Crop Duster, Monte Karlo, NOAA, Fester, FEMA, Obadiah, Peanuts, Part-Time FNGs: None
COUNT: 14
WARMUP: Yes. the Q thought it best to introduce/ remind the PAX what the Iron Pax Challenge involved and why we did it. The best way is through demonstration and acclimation

THE THANG: IPC Prep – the Brenton Sandwich (modified)
Part 1 (The bread): Bear crawl 30 yards, broad jump back with 3x burpees every 3rd broad jump. (2x)

Part 2 (The meat): Rounds of 15, 10, 5 reps
– Burpee with a block jump (step) over
– Thrusters (with coupon)
– Bonnie Blairs (hard way)
– Hand Release Merkins
– Big Boi sit-ups with coupon press

– Run 200 yds with coupon

Repeat above with 10 reps and then with 5 reps

Part 3 (The bread): Repeat Part 1

MARY: Various stretches

ANNOUNCEMENTS:
– 9/11 Stair Climb
– Thursdays will be IPC day on the Westside at olympus. If you have the Q that day, the expectation is that you lead the IPC for the week. The exception is 9/12 (Friday), we will run the IPC at sparta

COT: The IPC is about shared suffering. We do these things, these hard things, because it strengthens the bond we have within F3. No different from the 2ndf and the 3rdf events – the fitness aspect of F3 brings us together. We find connections in the gloom. We don’t have to complete the IPC event. The Q freely admitted to modifying as necessary (a lot) – but shows up because the group is going through the pain together – and that’s what we do – we show up

Tags: delphi, Rambler, Nano, Norm, Rocket, Toolbox, Crop Duster, Monte Karlo, NOAA, Fester, FEMA, Obadiah, Peanuts, Part-Time