Category: Uncategorized

Date: 2026-10-14
AO: The Driveway
Q: Trademark ,
PAX: Prestige, 2 percent, 2020, Trademark, Play-Doh
FNGs: None
COUNT: 5
The Thang | Station 1

Min 1:
5x SA Clean, 1x SA OH Press, 1x SA Squat, Switch arms and repeat.

Min 2:
1x SA Clean, 5x SA OH Press, 1x SA squat; switch arms and repeat.

Min 3:
1x SA Clean, 1x SA Oh Press, 5 SA squat; Switch arms and repeats.

Repeat that sequence for 18 or 21 minutes.

The Thang | Station 2

3x SA Row, 3x SA Squat, 3x SA OH Press
2x SA Row, 2x SA Squat, 2x SA OH Press
1x SA Row, 1x SA Squat, 1x SA OH Press.

Mary: Way better than 8 minute abs.

Date: 2026-10-13
AO: Watkin Warriors
Q: Stall Guy ,
PAX: FIFA (F3 The Capital), Stall Guy
FNGs: None
COUNT: 2
WARMUP:
– 4 laps around the track
– Dynamic stretching
THE THANG:

Block 1 – 10 minute repeated workout
– 2 laps
– 10 Push ups
– 10 Squats
– 10 LBCs
– 10 Dips

Block 2 – 10 minute repeated workout
– 1.25 laps
– 10 Incline push-ups
– 10 Lunges
– 10 Flutter kicks
– 10 Include Row

Block – 3 minute repeated workout
– 1.25 laps
– 10 Step Ups
– 10 Jump Squats
– 10 Plank Shoulder Taps
– 10 Dips

MARY:

– Scissor kicks x 10
– LBC x 15
– Sit-ups x 10
ANNOUNCEMENTS:
COT:

Date: 2026-10-13
AO: Atlantis
Q: Dairy Free ,
PAX: Hammer, Dairy Free, Palmetto
FNGs: None
COUNT: 3
WARMUP: SSHs, Hillbillies, RVEs, WMHs, Moroccan Nightclubs, and LBACs THE THANG: 2 mins of pushups, 2 min plank, and a 5k (ish)
MARY: N/A
ANNOUNCEMENTS: What Hammer said
COT: Proverbs 27:17 states, “As iron sharpens iron, so one person sharpens another”. Just as rubbing two metal blades together removes dullness and both become sharper, close friends or peers help each other improve intellectually, morally, and spiritually.

Date: 2026-10-13
AO: The General
Q: Hops ,
PAX: Hops, Goldfish, Hobbyhorse, Gherkin, Bone, citrus, Robo, Landscape, Prestige, Flux, Moderator, SAAS, Hard Knox FNGs: None
COUNT: 13
WARMUP: The Usual
THE THANG: 2 Laps Ricky Bobby stopping at end zones for a total of 4 sets of (10 merkins, 10 big boys, 10 merkins, 10 big boys). Move to steps for stair runs and 3 sets of (20 irkins, 10 derkins, 20 dips, 20 step ups IC). Back to field for 20 shoulder taps IC, 60 calf raises, 30 squats. MARY: 50 LBCs, 30 flutter kicks IC, 30 penguin crunches IC
ANNOUNCEMENTS: thegrunt, iron-sharpens-iron tonight, Old Rag hike.
COT: Keep track of your brothers in arms. Surgeries, fartsacking, work and life will often get in the way, but F3 is a “lifetime sport”, all modifiable with unmatched camaraderie. Reach out to others. Check in. Smokey left us with a great message yesterday: After months of being sidelined with surgery and rehabbing he is back. He credits F3 in many ways for helping him stay the course.

Date: 2026-10-13
AO: Delphi
Q: Pop Fly ,
PAX: Ashe, Nano, Monk, Dr. Seuss, Pop Fly, Drano, Doodles, OnlyFans, Atlas, Rocket, Alcatraz FNGs:
COUNT: 11
WARMUP: Yes – the Q hit them with The Motivator right out the gate THE THANG:
– Leg Blaster x2
– Killer Bs
– Wall Sit
– Leg Blaster
– Wall Sit
– Calf Raises
MARY: Not Really
ANNOUNCEMENTS:
– 11/7 – The Grunt
– 11/19 – Manly Book Challenge “Musk”
COT: “You wouldn’t worry so much about what others think of you if you realized how seldom they do.” – Eleanor Roosevelt