Category: Uncategorized

Date: 2026-08-29
AO: The Farm
Q: Squatter ,
PAX: Infinity, Firehead, Squatter
FNGs:
COUNT: 3

WARMUP:
THE THANG:
3.2 mile ruck with bear crawl, erkins and squats at the mid point. MARY:
ANNOUNCEMENTS:
COT: Infinity told us some history about our AO and reminded us that the AOs anniversary is coming up in September.

Date: 2026-08-28
AO: Atlantis
Q: Teenager ,
PAX: Hammerhead, Hammer, Dairy Free, Palmetto, Teenager, Spinal Tap, Fun Size FNGs: None
COUNT: 7
70 degrees and clear, great day for Nats Park stairs with some Atlantis regulars and two cool dudes down range from Myrtle Beach and Houston.

WARMUP: SSH, WMH, RVE, AC, mosey
THE THANG:
Stairs Cardio Sets: 2x up 40 stairs, w/ coupons. 100% up, recover down.
Alphabetical exercise, w/ coupons between stairs sets (letter, stairs, next letter, more stairs, & so on) A-merican Hammers (4 count to 30)
B-urpees (10)
C-urls for the girls (4 count to 20)
D-urkin (20)
E-verests (up the stairs)
G-rave Diggers (4ct to 20)
H-omer to Marge (4ct to 20)
I-ndian run back to base

Total stairs ~700

MARY: 5 minutes of plank, LBC, H2H, FM, MC, and the Grand Strand special, “Mtn Man Poopers”.
ANNOUNCEMENTS: 9/11 stair climb in 2 weeks, Friday 9/11, 0415 at Lincoln Memorial. Sign up!
COT: We aren’t perfect, but don’t let that get in the way of trying and pushing yourself. Give yourself and others grace and trust that whatever will be will be, bc God has a plan.

Date: 2026-08-28
AO: The Patriot
Q: Lazlo , citrus, Rim Fire, Big Short
PAX: Moderator, Overthrow, Craigs List, Rim Fire, Maguire, Lazlo, Landscape, Big Short, Woody, Jones, Smokey, Walker, Strange Brew, Shake ‘n’ Bake, Waterboy, Hops, Hardship, Tax Guy, citrus, Primanti, DrugBoat, CableGuy, Jag, Skoat, 20/20 FNGs: None
COUNT: 25
INTRO: Rim Fire talked about the five core tenets of F3.

WARMUP: citrus described four-count (in cadence) and two-count exercises, and led PAX in a warmup of side straddle hops, downward dog, cobra kai and other favorites.

THE THANG: In the first part of the workout, Big Short had the PAX perform 20 reps of a coupon exercise on the goal line, then bear crawl and mosey to the fifty yard line for 20 reps of a body weight exercise. PAX went back and forth in this fashion five times. The newer PAX took turns leading the exercises.

For the next part, Rim Fire discussed different ways to organize a beat down, and then had the PAX perform a mini Dora routine and then a set of 11s (shortened to 5s).

MARY: citrus discussed the Mary portion of the beat down and then led that portion with help from some of the newer PAX.

ANNOUNCEMENTS: sept11stairclimb and ironpax are approaching. See the respective channels for details.

COT: Date nights are fun.

Date: 2026-08-28
AO: The Driveway
Q: Play-Doh ,
PAX: Play-Doh, Roulette, Legacy
FNGs: None
COUNT: 3
WARMUP:

SSH, IW, HB, WMH, PGS, DD, WGS

THE THANG:

As Rx :point_up_2:

MARY:

:no_entry_sign:

ANNOUNCEMENTS:

sept11stairclimb, sept11ruck

COT:

The simplest movement patterns can be turned into the best exercises: rolling, crawling, getting up.

Date: 2026-08-27
AO: The Highlands
Q: Katniss ,
PAX: Katniss, Jag, LTD, Hard Knox
FNGs: None
COUNT: 4
WARMUP: stretching and stuff
THE THANG: the Pax played F3 cornhole. The worse the shot, the harder the exercise. There were no winners. Or everyone was a winner? I don’t know. MARY: LBCs , American hammers, flutter kicks.
ANNOUNCEMENTS: 9/11 stair climb
COT: take the time to listen to those around you.