Category: Uncategorized

Date: 2026-05-05
AO: The General
Q: Gherkin ,
PAX: Gherkin, Lazlo, Hops, Robo, citrus, Bone
FNGs: None
COUNT: 6
WARMUP
SSH, IWs, Hillbillies, Michael Phelps, Cherry twists, Willie Mays Hays, down dog, worlds greatest stretch

THE THANG –
Speedy Gonzalez
Suicides every 10 yards to the 50
Suicides from the 50 back down to the 10
Cinco de Mayo 5 X 5 X 5
5 Exercises, over 5 minutes, repeated 5 times
AMRAP EMOM:
1. Merkins
2. French Surrenders (No Surrenders except when you stand up you lift your hands over your head like you are surrendering) 3. Senior Hurleys (the great great great grandfather of Bobby Hurley) 4. Battle of Puebla Situps (situp w/ 4 punches thrown at the top of the situp)
5. Burpees – even though Mexicans didn’t do them, they would have if they had been invented by then.

MARY
Mexican Hammers
Cabron Crunches

ANNOUNCEMENTS
– Pop-up AO with post beerateria starting next Thursday nights in Arlington – The Murph Challenge Memorial Day at George Mason
– Boneathon Saturday May 31st
– Convergence is the first Saturday of June at Roosevelt Island. COT
Cinco de Mayo commemorates the Battle of Puebla, which took place on May 5, 1862. Contrary to a common misconception, it is not Mexico’s Independence Day (which is celebrated on September 16).
In 1861, Mexico was financially exhausted following the Reform War. President Benito Juárez suspended all foreign debt payments for two years. While Great Britain and Spain negotiated and withdrew, Napoleon III of France saw an opportunity to establish a French-aligned monarchy in Mexico to counter U.S. influence in the Americas.
In late 1861, a well-armed French fleet stormed Veracruz and began marching toward Mexico City.
The French army was considered the premier fighting force in the world. They sent roughly 6,000 elite troops to attack the city of Puebla.
Mexican General Ignacio Zaragoza led a smaller, poorly equipped force of approximately 2,000 to 4,000 soldiers and local militia.
Despite being heavily outnumbered, the Mexican forces held their ground. On May 5, 1861the French were forced to retreat after losing nearly 500 soldiers. Mexico lost fewer than 100.
While the victory at Puebla was a massive morale boost and a symbol of Mexican resistance, it did not end the war. France eventually captured Mexico City and installed Maximilian I as emperor in 1864. However, the French occupation was short-lived; with the end of the American Civil War, the U.S. provided more support to Juárez, and the French withdrew in 1867

Date: 2026-05-04
AO: The Farm
Q: Firehead ,
PAX: Short-Timer, Infinity, Firehead
FNGs: None
COUNT: 3
WARMUP:
SSH, Don Quixotes, Beet Pickers, Willie Mayes Hayes

THE THANG:
Inspired by from Naperville F3 workout

Tabata 8 rounds each, adjusted to 6 rounds midway due to time.
– Episode 1 = The Phantom Merkins (Merkins)
– Episode 2 = Attack of the Curls (Curls)
– Episode 3 = Revenge of the Shoulders(Coupon overhead press) – Episode 4 = A New Hop (Bonnie Blairs Or standing broad jump) – Episode 5 = The Empire Strikes the Back(Coupon Swings)
– Episode 6 = Rows of the Jedi (Bent Over Rows)
– Episode 7 = The Force Does Squats (Air Squats)
– Episode 8 = The Last Jackee (Burpee with a Side Straddle Hop) – Episode 9 = Rise of Imperial Walker (Imperial Walkers)

MARY:
X-wing crunches, Y-wings ( Rosalitas)

ANNOUNCEMENTS: need Q for Wed, visiting PAX for Q on Friday

COT: Today’s workout marks three years doing F3. Grateful for the consistency it has brought me.

Date: 2026-05-04
AO: Hamilton
Q: 2 percent ,
PAX: Hobbyhorse, Legacy, Goldfish, Jag, 2 percent, Sloop, Traveler, Rebar FNGs: None
COUNT: 8
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch, Fellowship Lap

THE THANG:
2 teams – 3 rounds of Max Effort Pull Ups mixed in with Dips/Slow Squats/Peter Parkers
Back to the field for Evolution of Man, Breading the Cutlet, Lurpees, Bunny Hops, Broad Jumps Dirty Hookups, Step Ups/Derkins/Hip Dips

MARY: Flutter Kicks, Side Leg Raises, 90 Degree Alternating Leg Glute Bridges, Nolan Ryan’s

ANNOUNCEMENTS: Murph 5/25, Bone-A-Thon 5/30, Convergence 6/6 Roosevelt Island, New Pop Up AO/Happy Hour this week! Congratulations to Sloop for taking over the reigns as the new site Q for Hamilton. Thank you for your service Hobbyhorse!

COT: F3 is not just a workout group, it is a community.

Date: 2026-05-04
AO: Horizon
Q: 3 mile ,
PAX: 3 mile, Kodiak, Purple Rain
FNGs: None
COUNT: 3
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch,
THE THANG: mosey to minor hill, stops along the way for various merkins, upper and lower body, MARY: ran out of time
ANNOUNCEMENTS: Murph, convergence, Boneathon, Boardwalk HH
COT: I love mosey’ing around the ’hood workouts bc 1) they allow for lots of chatting, catching up on the weekend 2) they’re effective and 3) they’re easy to plan.

Being a dad can be hard, finding the balance between a hug and kick in the butt. Realizing, as we compare notes on our kids, that the challenge is always there – regardless of age. Grateful for F3, for the dudes that show up, it’s a beautiful thing we have – being able to talk with other dads, to share the joy and the pain of raising kids … to be on the journey together.

Date: 2026-05-04
AO: Acropolis
Q: Doodles ,
PAX: Atlas, Doodles, Monk, Hightower
FNGs: None
COUNT: 4
WARMUP: ssh, arm circles, Willy, cherry twists, down dog, WGS, sciatic stretch, kobra Kia, child pose. THE THANG:
1 mile run around the lake, then rounds of 7 pull ups, 15 merkins, 30 air squats. Did 6 rounds then 2-3 rounds on your own. 8 round totals = 56 pull ups, 120 merkins, 240 squats. MARY: each gave exercise- LBCs, pickle pointers, box cutters, J los ANNOUNCEMENTS: Murph on May 25, convergence June 6.
COT: Kentucky Derby inspiration. Golden tempo was in last place out of the gate, at 1/2 mile, at 3/4 mile and won the race surpassing the field in only 1/4 mile on the outside. Inspiration is run your race, run at your tempo. As we do the Murph, find your pace and your comfort level of reps.