Category: Uncategorized

Date: 2025-07-24
AO: hoya-paxa
Q: Goldfish
PAX: Hobbyhorse, Daaa Auditor
FNGs: None
COUNT: 3
WARMUP: The usual

THE THANG:
25 inchworms, every 5 do increasing amounts of burpees (1 to 5)

11s
Low rows and OHP, farmers carry coupon back and forth
WWIIs and shoulder taps, run back and forth

MARY: Nah

ANNOUNCEMENTS: Ruck and float this weekend, PAX trip to Cameroon coming up (https://flourishingseeds.org/donate)

COT: Make time to reach out to friends, whether in F3 or not, since time with them can be shorter than you think.

Tags: hoya-paxa, Hobbyhorse, Daaa Auditor

Date: 2025-07-24
AO: thefurnace
Q: Gherkin
PAX: Summit, Anchorman, Rim Fire
FNGs: None
COUNT: 4
WARM UP
TG10, SSH, Imperial Walkers

THE THANG
Battle of Jericho
Run around the City (ie Nottingham Elementary) 7 times. Do some exercises after each round.

MARY
Joshua 5:13-15 and Joshua 6:1-16, 20-21

ANNOUNCEMENTS
• Announcements channel
• September 11 Stairclimb is our next CSAUP and less only 7 weeks away, start getting ready!

COT
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. What can we learn from the story of Jericho about being a better leader and being a better man?

1 Practice obedience, even when you don’t understand His plans. God asked Joshua to follow a military plan that made no strategic sense. Yet Joshua obeyed completely. As men, we often want to take control, act logically, and rely on our strength or strategy. But being a better man means trusting God’s wisdom, especially when it doesn’t align with our instincts.

2 Leadership Requires Listening First. Joshua didn’t rush in. He first listened to God’s instruction, then passed it on to his men with clarity.

3 Remembering our position with respect to God. The walls fell not by the Army’s military might but by God’s power in response to faith and obedience. Being a better man means recognizing that success comes from God, not us. Humility is strength.

Tags: thefurnace, Summit, Anchorman, Rim Fire

Date: 2025-07-23
AO: thefarm
Q: Trilogy
PAX: Squatter, Firehead, Chile, Running Man
FNGs: None
COUNT: 5
WARMUP:
Arm Circles
Willy Mays Hayes
Imperial Walkers
Don Quixotes
Mosey around the fields
THE THANG:
SSH
Merkins
Mountain Climbers

2x the following
Dips
Bench Crunches
Derkins
Grady Corns

Dips
Bench Crunches
Inclined Merkins
Grady Corns

Sprint, then Mosey

Dirty Dog
Shoulder Taps
Bird Dog
Commando

repeat

MARY:
X-Factor
LBC
American Hammer
Rosalitas
Penguin Crunch

ANNOUNCEMENTS:
COT:
On vacation and seeing the extended family getting OLD really gives motivation to keep Exercising.

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

Date: 2025-07-23
AO: thepatriot
Q: Wedding Singer
PAX: Booking, Rim Fire, Enron, Memento
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, WMH, Cherry Pickers, Downward Dog, World’s Greatest Stretch, Deep Squat

THE THANG: Mosey. Run a circle around #thedriveway. Get intimidated by all the weights they have ready to lift.

Mosey to front of school
10 IC step ups
10 Derkins
10 IC step ups
10 Dips
10 IC step ups
10 Elevated one leg squats
10 IC step ups
10 Derkins

Mosey through Rock Spring Park
Hill repeats with merkins, squats, shoulder taps

Mosey to Little Falls Road – 20 merkins at top of hill

Mosey up another hill to Chestnut Hills Park for hip strengthening 20 Dirty Dogs each leg
20 Donkey Kicks each leg
20 Bird Dogs alternating sides

Mosey back to field – total distance approximately 2 miles

MARY:
50 LBC, 10 Side plank IC (hold #10 for 10 seconds) each side, 30 IC Flutter Kicks

ANNOUNCEMENTS: Sept 11 Stairclimb

COT: Everything in good time. With my youngest headed off to college, I’m finally running that marathon in Ireland that takes place the first week of APS school.

Tags: thepatriot, Booking, Rim Fire, Enron, Memento

Date: 2025-07-23
AO: horizon-ao
Q: Magoo
PAX: Disco, Attache’, Purple Rain, Kodiak, SPINAL TAP
FNGs: None
COUNT: 6
WARMUP: stretchy bits
THE THANG: 6 rounds of tabata cardio.
MARY: 1 round of core tabata followed by stretching.
ANNOUNCEMENTS: Kodiak will be chillin in Alaska. Make sure the Q slots are filled. COT: try sneaking short bits of stretching into your daily routine.

Tags: horizon-ao, Disco, Attache’, Purple Rain, Kodiak, SPINAL TAP