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#sparta

Date: 2026-10-16
AO: Sparta
Q: Doodles ,
PAX: Atlas, NOAA, OnlyFans, Toolbox, Doodles, Battleship, Dr. Seuss, Dunder, Monk, Nano FNGs: None
COUNT: 10
First Nations Remembrance Workout

Warm-up: SSH, arm circles, Imperial Walkers/hillbillies, lunges, cherry twists, down dog, WGS, kobra Kia.

The Thang

400M Red Stick run each of following exercises were followed by 100 yd run. 25 burpee swampers – Seminole 12 + 13
50 Cherokee dry docks – 25 + 25
100 yd buffalo crawl – Sioux – Crazy Horse & Sitting Bull
50 hand release / shoulder tap merkins – say Apache in place of cadence 25 horse back jumps- Navajo
400M Red Stick run

250 total in remembrance of number killed at Wounded Knee

800 total killed at Horseshoe Bend

1. Red Sticks: Fighting band of Creek, Choctaw, and Chickasaw – were inspired by a Shawnee chief Tecumseh – Battle of Horseshoe Bend in Alabama where 800 Red Sticks were killed and 49 US soldiers were killed who were led by Andrew Jackson.

800m run to remember 800 who were killed

1. Seminoles: Lived in Florida and were able to evade capture well by adapting to swampy conditions. Known for taking in runaways from southern plantations. Most famous chief was Osceola – resistance fighter who died in captivity.

1. Cherokee: Ranged along the Appalachian Mountains- mostly known for the Trail of Tears, in an effort to westernize they developed a written language thanks to Sequoia.

Lover of mountains- Burpees with mtn climber

1. Sioux: Dakota, Nakota, or Lakota. Ranged from Nebraska to Canada and known for great horse riding skill and were buffalo hunters. Significant battle of Little Bighorn where Sioux and Cheyenne led by Crazy Horse defeated Custer in 1872. However in 1890 Sitting Bull was killed and 15 days later the Massacre of Wounded Knee saw 250-300 women and children were shot by repeating machine gun in a disarming activity.

Buffalo crawl field

1. Apache: Lived in Arizona, New Mexico, Texas, and parts of northern Mexico. Geronimo resistance fighter who died in US captivity.

1. Navajo -Windtalkers who were crucial in helping US communications in WW2. Resistance fighter Blackhorse.

Significant figures
Tecumseh – Shawnee/ Creek Wars
Osceola – Seminole
Sequoia – Cherokee
Sitting Bull/ Crazy Horse – Sioux
Geronimo – Apache
Black Horse – Navajo

COT:
Sitting Bull toured with Wild Bill Hickok who did Wild West tours stopped in NYC and did not understand how people would not help beggars on the street. He gave away all his money to beggars because he did not find his security in it. Think about where we find our security- are we really free? Or held to our shallow assumptions of security?

There were/are over 500 known nations in the US lands. This is a very small sample size and I encourage you to read/educate yourself further.

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Rec League

Date: 2026-10-16
AO: Rec League
Q: Cookies ,
PAX: FIFA (F3 The Capital), Cookies, 120, Promoter
FNGs: None
COUNT: 4
Warm-Up
– 1 lap around the parking lot
– 20 Side-Straddle Hops (IC)
– 15 Hillbillies (IC)
– 15 Windmills (IC)
– 10 Arm Circles each direction
– 10 Michael Phelps (IC)

The Thang
Block 1 — Circle of Jerks (15 Minutes)
PAX formed a circle for a farmer’s-carry variation of Circle of Jerks.
One PAX called an exercise for the group, grabbed both dumbbells, and performed a farmer’s carry approximately 30 yards out and back.
The remaining PAX continuously performed the called exercise until the carrier returned. We rotated through the group for 15 minutes, with each PAX choosing the next exercise. Block 2 — Suitcase Carry Competition (10 Minutes)
We transitioned into a suitcase-carry challenge.
PAX carried a single dumbbell approximately 30 yards out, switched hands, and carried it 30 yards back.
We turned this into a little friendly competition, challenging each other while putting our grip endurance to the test.

Mary
– 20 LBCs
– 15 Reverse Crunches
– 15 Heels to Heaven
– 15 Little Mermaids — Right Side
– 15 Little Mermaids — Left Side
– 15 Freddie Mercurys (IC)
– Plankorama to finish

Circle of Trust
Today’s message was about gratitude and appreciation for the F3 community.
Life can be difficult, and sometimes it’s the small things that provide the stability we need to get through challenging times.
For me, F3 is one of those things. It’s more than just showing up for a workout. It’s the consistency, fellowship, and support of the men who show up alongside us.
Even when other parts of life aren’t going the way we’d like, there’s still value in recognizing and appreciating the good things we have. Sometimes the little things make the biggest difference

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Willow Run

Date: 2026-10-14
AO: The Bullpen
Q: Peloton ,
PAX: Trolley, Peanuts, Peloton
FNGs: None
COUNT: 3
WARMUP:
– SSH
– Burpees
– WMH
– Grass grabbers
– SSH
THE THANG:
– run to willow springs and back
– 45 Merkins
– 45 Coupon Swuats
– run to willow springs and back
– 45 OHP
– 45 Lunges – hard way
– run to willow springs and back
– 45 Bent Over Rows
– 45 Curls
– run to stop sign and back

ANNOUNCEMENTS:
– Accelerate Campaign – see post on 3rdf channel
– Likely shifting to a Wed only AO
COT:
– spoke on recent passings of coworker and classmate, and how we should all take a moment to say the things we want to say to whoever it is, because things could change in the blink of an eye

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Potomac Rising

Date: 2026-10-14
AO: Potomac Rising
Q: 120 ,
PAX: 120, The Situation, Jacob Hedges, Townie, FIFA (F3 The Capital), Cookies, Robert Goldfarb, John Kluge FNGs: None
COUNT: 8
The Lunge Ladder —
WARMUP: Thrusters & Walking Lunges
45 minutes · Full body · Coupons + bodyweight
0:00–5:00 — Warm-up
20 Side Straddle Hops
10 Imperial Walkers each side
10 Windmills
10 cherry picker
Stretch
5:00–15:00 — Main Event: Lunge Ladder
Set a repeating 2-minute timer. At the start of each interval, do 5 coupon thrusters, followed by the prescribed walking lunges out and back.
Every time the timer sounds: Stop immediately and do 20 squats before starting the next interval. Do not repeat the lunge ladder. 15:00–22:00 — Bulgarian Split Squats
10 reps right leg
10 reps left leg
Repeat for 3 rounds at a controlled pace
22:00–27:00 — Wall Sits
45 seconds wall sit
15 seconds rest
Repeat 5 times
27:00–35:00 — Push-ups & Triceps
Complete quality rounds:
10 push-ups
10 coupon triceps extensions
10 close-grip push-ups
10 coupon curls
35:00–40:00 — Coupon Strength
12 bent-over rows
10 overhead presses
12 biceps curls
10 triceps extensions
Repeat at a controlled pace.
40:00–45:00 — Mary & Cooldown
1 minute plank
1 minute flutter kicks
1 minute American Hammers
2 minutes pax choose