Category: Uncategorized

Date: 2025-06-16
AO: terrapin-station
Q: Pepco
PAX: Enron, 2 percent, Deliverance, NASCAR, Bob the Builder, Fiddler, Groundhog, Freestyle, Crease, Wildcat FNGs: 1 Wildcat
COUNT: 11
WARMUP: the usual – ssh, imperial walkers, hill Billie’s, little bitty arm circles, Michael Phelps, cherry pickers, Willie Mayes Hayes, down dog, worlds greatest

THE THANG:
Dora workout as partners

Set 1:
25 burpees
100 low rows
25 burpees
100 coupon press
25 burpees
While partner farmer carries around the playground
then fellowship lap up to the corner

Set 2:
25 T-merkins
100 curls
25 T-merkins
100 swings
25 T-merkins
while partner rifle carries around the playground
fellowship lap up to the corner

bear crawl relay (3 laps)

MARY:
freddie mercuries, flutter kicks

ANNOUNCEMENTS:
9/11 stair climb – need leaders
new AOs (wednesday at patriot, thursday ruck at horizon)
mountain bike opportunity with enron
check the channel

COT:
YHQ talked about fathers’ day in light of his father’s battle with dementia. we talked about spending both quality and quantity time with the ones we love because it goes too quickly.

Tags: terrapin-station, Enron, 2 percent, Deliverance, NASCAR, Bob the Builder, Fiddler, Groundhog, Freestyle, Crease, Wildcat

Date: 2025-06-16
AO: thefarm
Q: Infinity
PAX: Firehead, Trilogy, Running Man, Moonshine
FNGs: None
COUNT: 5
WarmUp: SSHs, Rockettes, IWs, Beet Pickers, and Mountain Climbers

The Thang: High-Impact Exercises under Shelter
11’s:
– Derkins and Jump Ups
– Inch Worms Merkins and Bonnie Blairs
– CDDs and Reverse Lunges

Mary:
10 Captain Thor’s: 1:4 Big Boi Sit-ups to AHs (single count)
– Start at 10 BBSU and 40 AHs, the decrease by 1 BBSU and 4 AHs for 10 rounds down to 0

Announcements: Squatter Q on Wednesday.

CoT: Saturday was the first general service this workout group gave to one of our own and it went well, with a turnout of five of us. Helping each other is what F3 is all about, whether to get in shape or to help deal with life.

Tags: thefarm, Firehead, Trilogy, Running Man, Moonshine

Date: 2025-06-09
AO: mondaynightruckers
Q: Jetstream
PAX: Pitstop, Rocketman
FNGs: None
COUNT: 3
THE THANG: 4.4 miles along an old favorite route with a few new side trails thrown in ANNOUNCEMENTS: See announcements
COT: Luke 17:3 “Pay attention to yourselves! If your brother sins, rebuke him, and if he repents, forgive him”

Tags: mondaynightruckers, Pitstop, Rocketman

Date: 2025-06-15
AO: mother-ruck-ing
Q: K-Pop
PAX: Gig Mikell
FNGs: None
COUNT: 2
WARMUP: na
THE THANG: 3.25
MARY: na
ANNOUNCEMENTS: na
COT: na

Tags: mother-ruck-ing, Gig Mikell

Date: 2025-06-15
AO: social-distance
Q: Booking
PAX: Big Short, Bone, Wedding Singer, Trademark, Speedo, Popeyes, Gambler (Leo) FNGs: None
COUNT: 8

WARMUP:
THE THANG: 6.3 mikes thru Arlington and Falls Church
MARY: 43 merkins
ANNOUNCEMENTS:
COT: Happy Father’s Day let grab coffee

Tags: social-distance, Big Short, Bone, Wedding Singer, Trademark, Speedo, Popeyes, Gambler (Leo)