Category: Uncategorized

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

Date: 2025-08-26
AO: freestate
Q: Dungeon Master
PAX: CashOnly, Horshack, Mark Michael, Pigeon, Winston, Scud, Showme FNGs: None
COUNT: 8
WARMUP:
• SSH x15 IC
• Hairy rockettes x15 IC
• Imperial walkers x15 IC
• Inchworm with push-up x5 OYO
• Twists x10 OYO
• Michael Phelps x10IC
• Willie Mays Hayes x6 IC
• Cherry Pickers x 10 IC

THE THANG:
Everyone Get coupons . . .

Set 1 (3 sets)
• Curls with coupon x20, x20, x20
• Overhead presses with coupon x15, x15, x15
• Deadlifts with coupon x15, x15, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • MOSEY twice around court

Set 2 (3 sets)
• Skull crushers x12, x12, x12
• Bent over rows x15, x15, x15
• Squats with coupon x15, x15, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • MOSEY twice around court, skip on long side

Set 3 (3 sets)
• Step-ups x20 OYO, x20, x20
• Dips x20 OYO, x20, x20
• Merkins x10 OYO, x10, x10
• MOSEY twice around court, karaoke on long side

• Rifle carry across court, leave coupon. Sprint back to start, mosey back. Repeat 3x.

MARY:
• Protractor
• Flutters x10IC
• Scissors x10IC
• Plankorama

ANNOUNCEMENTS:
• 9/11 stair climb

COT: First day of school, cherish the moments with your kids. Reflections on my pilgrimage walk in France with my daughter in August

Tags: freestate, CashOnly, Horshack, Mark Michael, Pigeon, Winston, Scud, Showme

Date: 2025-08-26
AO: thegeneral
Q: Gherkin
PAX: DoorDash, Pepco, Hard Knox, Hobbyhorse, @Nancy Lopez DR from Richmond FNGs: None
COUNT: 6
WARMUP
SSH, arm circles, IWs, Hillbillies, Michael Phelps, Cherry Picker, down dog, worlds greatest stretch

THE THANG
Mosey to the bottom of some steps, climb them and do one merkin at the top. Repeat 20 times, adding one merkin each time to help you remember. Total of climbing the steps 20 times (36 steps x 20 reps = 720 steps in total = 37.9 floors of the WTC) & 210 Merkins. Some added a ruck for EC and others added burpees at the bottom of the stairs.
MARY
American Hammer, Flutter Kick,

ANNOUNCEMENTS
• 9-11 Stairclimb signup & ICE contact info here
• 9-11 EC overnight ruck w/ Citrus or early morning ruck from Columbia Island Marina with Summit.

COT
Today many of us carried about 20 pounds in our sack to help prep for the 9-11 stair climb. But let’s remember what the NYFD trains for: climbing in full uniform, wearing 50lbs of SCBA gear and carrying 25lbs of hoses and other equipment. Total beasts!

Tags: thegeneral, DoorDash, Pepco, Hard Knox, Hobbyhorse, @Nancy Lopez DR from Richmond