Category: Uncategorized

Date: 2025-07-30
AO: horizon-ao
Q: Magoo
PAX: Gherkin, SPINAL TAP, 3 mile, vplaxico, Purple Rain, Attache’, Rebound FNGs: 1 Rebound
COUNT: 8
WARMUP: Stretchy bits
THE THANG: 1.8 mile hill run with frequent calesthenics stops; 100 dips MARY: More stretchy bits
ANNOUNCEMENTS: Sept 11 stairclimb and all sorts of other things Gherkin said, but I forgot COT: Its a wonderful day, enjoy the sunrise.

Tags: horizon-ao, Gherkin, SPINAL TAP, 3 mile, vplaxico, Purple Rain, Attache’, Rebound

Date: 2025-07-30
AO: thedriveway
Q: SAAS
PAX: Hammer, Flux, Prestige, Play-Doh
FNGs: None
COUNT: 5
WARMUP: usual plus I’s, Y’s and T’s

THE THANG: 3 rounds:
10 overhead press
10 high pulls
10 sit-ups
10 Supermans (supermen?)
10 bear complex (clean, front squat, press, back squat, press) 10 good mornings

MARY: nope

ANNOUNCEMENTS: do yourself a favor and get your “in case of emergency” contact info in your Slack profile.

COT: YHC shared a favorite Clint Eastwood quote of his:

Respect your efforts, and respect yourself
Self-respect leads to self-discipline
When you have both under your belt
That’s real power

Note the chain of causality. Self-discipline is a product of self-respect, which is a product of respecting your efforts. Whatever effort you’re making, even if you only got 1 thing right and 99 things wrong today, respect that effort.

YHC then related this to some stuff going on in his life. IYKYK.

Tags: thedriveway, Hammer, Flux, Prestige, Play-Doh

Date: 2025-07-30
AO: theaerie
Q: Lonestar
PAX: Trifecta, Rifleman
FNGs: 1 Rifleman
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Mosey around the middle school stopping at all sports fields. When there, doing: 5 burpees
10 merkins
20 squats
(Total of 6 stops)
MARY:
Set of 10
Flutter, Freddie Mercury, box cutter and American hammer
ANNOUNCEMENTS:
COT:
Keep committed. Both came out of commitment. Neither wanted to be there, but an FNG showed up!!!

Tags: theaerie, Trifecta, Rifleman

Date: 2025-07-28
AO: thefarm
Q: Firehead
PAX: Running Man, Trilogy, Squatter, Chile, Infinity, Moonshine FNGs: None
COUNT: 7
WARMUP:
Michael Phelps – Cadence
Don Quixotes – Cadence
Beet pickers – cadence
Mosey around the fields – OYO

THE THANG:
2 Rounds
Sprint – whole field (mosey in second round)
40 Air squats- count
30 shoulder taps – cadence

High knees – half field
20 Tricep dip – count
20 Derkins – count

Walking Lunge – Half field
50 SSH – cadence
25 merkins – count
20 Plank Jacks – Cadence (15 2nd round)

MARY:
Penguin crunches, American hammers, flutter kicks, broken bicycle, x-factors, LBCs, plank

ANNOUNCEMENTS:
Trilogy Q on Wednesday, Moonshine on Friday

9/11 stair climb!

COT:
Been reminded that I’m getting old and appreciate at least I’m doing something to stay healthy with the guys at F3.

Tags: thefarm, Running Man, Trilogy, Squatter, Chile, Infinity, Moonshine

Date: 2025-07-29
AO: delphi
Q: Atlas
PAX: Atlas, Pop Fly, Toolbox, Doodles, Norm, Obadiah, Part-Time, Peanuts, Rocket, NOAA FNGs: None
COUNT: 10
WARMUP:
SSH, Stretch, Cherrie pick, Piano man, Smurf jack, Monkey huppers.

THE THANG:
Hand release release Merkin 10
Jungle boy squat 20
Mount climbing 30
Hilly Billy 40
Side LBCs 50 (25 on each side)

Run 30 yards and perform 2 burpees

MARY: None

ANNOUNCEMENTS:
Add emergency contact information to your profile
Trip to Cameroon
9/11 Stairs climb

COT:
The strength from within. Do what you can, with what you have, where you are” is a well-known quote attributed to Theodore Roosevelt.
“And whatever you do, do it heartily, as to the Lord and not to men.” – Colossians 3:23 As men we have to fight passivity and overcome fear to fail.
Don’t wait for the perfect moment or having all the resources before pursuing your life goals.
Cameroon project started as a desire to build a school. But we are having a chicken farm.
The chicken farm was destined for students but we are having children from various backgrounds.

Tags: delphi, Atlas, Pop Fly, Toolbox, Doodles, Norm, Obadiah, Part-Time, Peanuts, Rocket, NOAA