Category: Uncategorized

Date: 2025-07-19
AO: thesandlot
Q: 2 percent , CornerKick
PAX: Legacy, Defiance, Forceps, Sloth, Napalm (Brandon Frazee), Enron, Tariff, Klinger, Booking, Curly Fries, Raquet FNGs: None
COUNT: 13
The Mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership 5 core principles:
1. Free of charge
2. Open to all men
3. Held outdoors rain or shine, heat or cold
4. Peer led in a rotating fashion
5. Ends with a Circle of Trust
Any FNG’s?
Disclaimer: My name is 2% and this is my Co-Q, CornerKick, and we are not professionals. The following are a series of recommendations. If you continue with these recommendations, you have accepted the potential risk of injury. Please modify as necessary.

WARMUP: SSH; Imperial Walkers; Hill Billy’s; Don Quixote’s; RVE’s; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch

THE THANG: Stations with 3 minute EMOM timer & 30 second rest period (we pivoted to 2 minute timer after about 3 rounds to appease the weary):

1. Burpee Basketball – 3 chances to make a free throw, or 10 burpees. Make it within 3 shots, next PAX shoots 2. Agility ladders
3. Max effort Pull Ups or 20 second hold
4. 10 Dips/10 Tempo Squats (I.C.)
5. Cone drills
6. 10 Soccer ball Merkins/10 Soccer ball abs (I.C.)
7. 10 OHP’s/10 Curls
8. Jump rope
9. 10 Plank Jacks (I.C.)/10Mountain Climbers (I.C.)

MARY: Box Cutters, LBC’s, Nolan Ryan’s

ANNOUNCEMENTS: FitzHume going away party, 9/11 Stair Climb, Welcome Napalm (Brandon Frazee) who is DR from GA and will likely be joining us for a few more beatdowns over the coming months!

COT: Two-time national championship coach Dabo Swinney said, “Let the light that shines in you, be brighter than the light that shines on you.”
Especially in high-pressure situations, you can’t control everything that’s going on around of you. But, you can control what’s going on inside of you. No matter what obstacles you encounter, you can always take control of two things: your effort and your attitude. And that’s what makes the difference between success and failure.

Tags: thesandlot, Legacy, Defiance, Forceps, Sloth, Napalm (Brandon Frazee), Enron, Tariff, Klinger, Booking, Curly Fries, Raquet

Date: 2025-07-19
AO: thefarm
Q: Infinity
PAX: Firehead, Moonshine, Sparky
FNGs: None
COUNT: Air Supply
WARMUP: Beet Pickers, Don Quixotes, Learning to Phelps, Imperial Walkers, and LBACs.
THE THANG: Rucked 3.94 miles around the neighborhood. Stopped for some rucksack exercises three times. ANNOUNCEMENTS: Running Man Q on Monday.
COT: Your children will learn more from who you are than from what you say.

Tags: thefarm, Firehead, Moonshine, Sparky

Date: 2025-07-19
AO: freestate
Q: F3 Scabby
PAX: F3 Scabby, Horshack, Andrew Churchill, Pigeon, Mumford, Hot Sauce, Moonman (co Q) FNGs: None
COUNT: 7
WARMUP: SSH, arm circles, windmills, IW, 5 burpees OYO
THE THANG: partner up. Boxing w gloves & mitts. Othe pax run to front for shoulder taps and partner hand tap merkins. 2x. Coupons. OH press. Curls. BO rows. Squats. Chest press.
End line. P1 suicide. P2 coupon squats. 2x.
More boxing.
Mary.
MARY: flutter. Scissor. Leg lifts. Penguin. Fred mercury. Merkins. Plank o Rama. Superman. ANNOUNCEMENTS: Ruck & float. Dads camp.
COT: practice makes perfect!

Tags: freestate, F3 Scabby, Horshack, Andrew Churchill, Pigeon, Mumford, Hot Sauce, Moonman (co Q)

Date: 2025-07-17
AO: freestate
Q: Horshack
PAX: Winston, Mumford, Mark Michael
FNGs: None
COUNT: 4
Warm Up
– SSH x 25 IC
– Imperial Walkers x 15 IC
– Carolina Dry Docks x 15 IC
– Mountain Climbers x 15 IC
– Michael Phelps x 15 IC
– Willie Mays Hays x 15 IC
Cherry Pickers x 15 IC
–
The Thang: Ring of Fire
– 8 Stations x 2 rotations
– 1st Rotation: 60 seconds
– After 1st Rotation: 4-3-2-1 Jacobs Ladder
– 2nd rotation: 45 seconds
– After 2nd Rotation: 3-2-1 Jacobs Ladder
1. Merkins
2. Squats
3. Plank Jacks
4. Bonnie Blairs
5. Dips
6. Deep Lunges
7. Mountain Climbers
Monkey Humpers
1.
Mary:
– X Factors x 15 IC
– LBCs x 20 IC
– Leg Lift Rosalitas x 15 IC
– Plank-o-rama 10-10-10-10-10 IC
– Box Cutters x 15 IC
– Flutters x 20 IC

Announcements:
– Thirsty F3rd Thursday tonight
– Ruck & Float July 26 – RSVP & Details on What’s App & Slack
– Please consider donating to Flourishing Seeds – a non-profit run by Atlas from Cameroon – 5 pax from the Capital Region are making a trip in a few weeks. Details here: https://flourishingseeds.org/donate

COT:
– F3 runs on generosity – Qing a workout is where it usually starts
– If you’ve been Qing for a while, consider new opportunities to pay it forward for the next man. Consider the following:
– Offer to take over as Site Q for FreeState – this role should rotate annually, but Deagle has been at it for nearly four years – Raise your hand on slack for serving on a regional leadership role.
– Maybe Co-Q an upcoming CSAUP like the 9/11 Stair climb or the Grunt around Veterans Day You’ll meet great guys across the region and make Maryland proud in the process

Tags: freestate, Winston, Mumford, Mark Michael

Date: 2025-07-18
AO: sparta
Q: Atlas
PAX: Todd Cole (Norm), Pop Fly, Dunder, Monk, Atlas, Hoolihan, Ashe, NOAA FNGs: None
COUNT: 9
Warmup:
Stretch of hamstring
Seal clap
Cherie picker, piano man, cobra kyte
chaos merkin,

The Thang
Burpees + jump over coupon 10 (1 = 1)
Not worthy 10 (1 = 1)
Step up-Squat over the coupon 10 (2 = 1)
Plank and drag coupon 10 (1 = 1)
WW3 10 (2 = 1)

Murder bunny 10 yard
Run to the 50 then up the stairs and back

Rinse and repeat

Mary: Flutter kick with coupon; American hammer

Announcement and prayers:
Ruck & Float
9/11 Stairs climb
Prayers for Monk’s dad

COT: Joshua 6. What is that Jericho wall in your life? What are you doing to face it?
“Jericho walls” refer to seemingly insurmountable obstacles or strongholds that hinder one’s progress or spiritual growth. They represent situations or personal struggles that appear impossible to overcome, much like the fortified city of Jericho in the biblical story.
Believe in yourself, seek out help, humility, obedience, courage, flexibility, uncommon actions

Tags: sparta, Todd Cole (Norm), Pop Fly, Dunder, Monk, Atlas, Hoolihan, Ashe, NOAA