Category: Uncategorized

Date: 2026-06-03
AO: Horizon
Q: Purple Rain ,
PAX: Purple Rain, sticks, Disco, Attache’, Bellhop, 3 mile, vplaxico, Kodiak, SPINAL TAP FNGs: None
COUNT: 9
WARMUP:
1. Willie Mays Hays,
2. Cherry pickers,
3. Imperial walkers,
4. Hill billy,
5. Little bitty arm,
6. Side straddle hop,
7. Downward dog
8. Upward dog
9. World’s greatest stretch,
10. Childs pose
11. Fellowship lap

THE THANG:
Three sets of 15; do it together;
Plank jack plus shoulder tap (cadence)
– Jog to fence and back
Mike Tyson (downs)
– Karoke to 50 and sprint back
Leg thrusts
– backwards to 50 and sprint back
Backward Lunge hop (downs)
– side shuffle to 50 and sprint back
squat crunch (cadence)
– Run lines to 50 and sprint back
Low plank saw (cadence)
– skip to 50, sprint back

MARY:
Box cutters
ANNOUNCEMENTS:
Convergence this Saturday
COT:
We joined people globally in moving together today. And did a bunch of Insta exercises for old men. Doing this together as F3 is what helps motivate me to move consistently which we need as we age. So thank you @horizon and F3!

Date: 2026-06-03
AO: Ignite
Q: East Wing ,
PAX: East Wing, Flat Tire, Kodak, Goldfish, Enron, Basic, Rim Fire FNGs:
COUNT: 7

WARMUP:
SSH, IW, HB, LBAC, MP, MNC, WMH, RVE + hold, DD + runner/triangle, CK Lap up hill and back
_____

THE THANG:
2 rounds —
Thruster x20
Coupon SLRDL x20 (each leg)
Coupon swing x20
Sumo deadlift x20
Coupon calf raise x30
Lap up hill and back
_____

Torture Dora —
Lunge walk across parking lot

Date: 2026-06-03
AO: The Driveway
Q: Legacy ,
PAX: Hobbyhorse, citrus, 2 percent, Lazlo, Play-Doh, Prestige, bogey, Roulette, Legacy, Flux FNGs: None
COUNT: 10
WARMUP: ssh, imp w, hill Billy, Legacy RVEs
THE THANG: kettlebell unilateral carries, switching arms as necessary, stopping every three minutes or so for a set of 20 merkins MARY: Flutters, 30 (IC)
ANNOUNCEMENTS: the_night_owl tomorrow evening at Swanson, 6:30 pm, followed by beer-o-teria at Westover Beer Garden; Special Friday kettlebells here at thedriveway this coming Friday because Convergence this Saturday COT: Gratitude! What a fantastic day with F3, thanks for coming out!

Date: 2026-06-03
AO: The Patriot
Q: Booking ,
PAX: Booking, Smokey, Bone, Wedding Singer, Jones, Big Short, CableGuy, Shake ‘n’ Bake, Short Rib, Malpractice FNGs: None
COUNT: 10
WARMUP: The usual routine
THE THANG: partner up for DORA

Round 1
Partner A carries both coupons to 30 and back while Partner B starts 150 merkins
150 plank jacks i/c
150 big bois

Round 2
Partner A rifle carry to 30 and back while Partner B starts
100 OH Press
100 Curls
100 Leg lifts

Round 3
Partner A shoulder carry to 30 and back while Partner B starts 100 coupon squats
100 chest presses
100 low rows

Lunge walk to 10- 10 mountain climbers
Lunge walk to 20- 20 shoulder taps
Lunge walk to 30- 30 LBC
Lunges walk to 40- 40 calf raises

MARY: flutter kicks, dirty dogs, donkey kicks
ANNOUNCEMENTS: convergence on Saturday, bone a thon in 361 days more or less
COT: We are a results oriented society, often times to the detriment of the lessons learned and the growth in relationships experienced during the journey to win or achieve the goal. The opportunity to strengthen a relationship is more important than the results … don’t lose sight of the journey just to achieve the goal.

Date: 2026-06-01
AO: Monday Night Ruckers
Q: Jetstream ,
PAX: Rocketman, Tron, Jetstream
FNGs:
COUNT: 3
THE THANG: 4 miles around Manassas Battlefield
COT: Psalm 127:1-2
[1] Unless the Lord builds the house, those who build it labor in vain. Unless the Lord watches over the city, the watchman stays awake in vain. [2] It is in vain that you rise up early and go late to rest, eating the bread of anxious toil; for he gives to his beloved sleep.