Date: 2026-07-08
AO: The Aerie
Q: Lonestar ,
PAX: Lonestar, Rifleman
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Balls to the Wall for 40 seconds
12 jump squats
15 merkins
10 abs (different choices)
Mosey 400 meters
4x
MARY:
ANNOUNCEMENTS:
COT:
Ok… Bonnie Blairs
Date: 2026-07-06
AO: The Farm
Q: Firehead ,
PAX: Short-Timer, Trilogy, Firehead, Lumbergh, Squatter
FNGs: None
COUNT: 5
WARMUP:
Arm Circles
Hillbillies
Willie May Hayes
Cherry Pickers
Mosey around triangle
THE THANG:
Start with first exercise, then Sprint across field, then mosey back.
Do first exercise, then second, Sprint and Mosey. Repeat adding new exercise on each round. Adjusting to just mosey vs sprint + mosey every other round
Burpees x 5
Dips x 10
Merkins x 15
Shoulder taps x 20
Squats x 25
SSH x 30
Bonnie Blairs x 35 (18 cadence)
Mosey around the fields when complete
MARY:
Rosalitas, flutter kicks, side crunches, LBCs, plank
ANNOUNCEMENTS:
Trilogy Q on Wed
COT:
Kids are all going to camps this week to do fun things but also be pushed to do some difficult things. Appreciate the opportunity to do the same with F3 every week.
ladder
Date: 2026-07-01
AO: The Bullpen
Q: Peloton ,
PAX: Peloton, Peanuts, Trolley
FNGs: None
COUNT: 3
WARMUP: SSH, Stretching, etc.
THE THANG:
– 5 Burpees, Run a lap
– 10 OHP, plus line above
– 15 Coupon Squats, plus line above
– 20 Skull Crushers, plus line above
– 25 Bent Over Rows, plus line above
– 30 Taint Scrapers, plus line above
– 35 Curls, plus line above
MARY:
– Major Paynes
– LBCs
– Major Paynes
– LBCs
COT: Talked about coping with loss, and how communicating it helps.
The Driveway Gear
Date: 2026-07-06
AO: The Driveway
Q: Legacy ,
PAX: Legacy, Prestige
FNGs: None
COUNT: 2
WARMUP: pretty much the usual
THE THANG: go to big tarmac in back: 4 minutes on with farmer’s walks; then 4 minutes of slam ball throws; a set or two of merkins MARY: flutters (IC)
ANNOUNCEMENTS: 911 Stairclimb
COT: it’s a double path — enjoy the journey but at the same time — fight to get better
The General
Date: 2026-07-07
AO: The General
Q: Robo ,
PAX: Goldfish, citrus, Philly, Kodak, Robo, Gherkin, Google, Jabber FNGs:
COUNT: 8
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
