Category: Uncategorized

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social-distance Father’s Day run

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)

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tg10 TG10: In a surprising turn of events…

Date: 2025-06-15
AO: tg10
Q: citrus
PAX: Trademark, Kenary (F3 Shenandoah), FIFA (F3 The Capital), Gherkin, Summit, Lazlo, Hobbyhorse, Nano, Daaa Auditor, Traveler, Jenner FNGs: None
COUNT: 12
The beatdown was a 10 minute AMRAP:
Round 1:
1 perfect merkin
1 perfect WW2
1 perfect squat

Round 2:
2 perfect merkins
2 perfect WW2s
2 perfect squats

Add another rep for each round.

The scoring instructions were:
“Your score is rounds+reps.

If you complete exactly 8 rounds, log your score as “8+0”. If you complete 8 rounds, and you get through all the merkins and 4 WW2s, post your score as “8+12″.

May the perfectest man win.”
And the winner is… Kenary (F3 Shenandoah)?! With 36+18 total reps, I think he found a loophole in the scoring rules. And that puts Trademark in the #2 spot with 20+11 total reps. Sorry Jenner and Nano – keep putting in the work, and I’m sure you’ll start seeing results soon.

Really, though – huge T-claps to Kenary and Trademark for doing this monstrosity more than once!

Jenner 13+5 thehighlands
Nano 13+1 olympus
Lazlo 12+26 thegeneral
Kenary 12+13 thehighlands
Kenary 12+5 thegeneral
Kenary 12+0 hamilton
Traveler 11+30 thehighlands
Gherkin 11+11 thegeneral
citrus 11+2 thegeneral
FIFA 10+16 #basement
Trademark 10+11 hoya-paxa
Hobbyhorse 10+5
Trademark 10+0 thegeneral
Daaa Auditor 9+25 hoya-paxa
Summit 9+19 thegeneral

Tags: tg10, Trademark, Kenary (F3 Shenandoah), FIFA (F3 The Capital), Gherkin, Summit, Lazlo, Hobbyhorse, Nano, Daaa Auditor, Traveler, Jenner

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thesandlot It turns out math is hard

Date: 2025-06-14
AO: thesandlot
Q: Rim Fire
PAX: Trademark, Booking, Tardy (Puget Sound), Hard Knox, CableGuy, My Space, citrus, Legacy, Klinger, Tariff, Lazlo, Popeye, Maxime (F3 Pittsburgh) FNGs: None
COUNT: 14
WARMUP: SSH, IW, HB, MP, LBAC, RLBAC, DD, WG, CC
THE THANG: The J.G.: 3.0 of running with a stop about every 0.5. At each stop, do a set of merkins, body weight squats, LBCs, dry docks, single count lunges, and American hammers. Started with 2 reps at the first stop and increased exponentially to 64 reps at return to the AO. MARY: American Hammer.
ANNOUNCEMENTS: citrus and Trademark are delivering flags to the family of a HIM who passed, leaving a wife and six kids; we are an organization of leaders, so step up to lead and don’t be afraid to give feedback to Qs like YHC who need it; start doing TG10.
COT: Drawing on the theme of the workout, exponential growth is something we can use to our advantage in everyday life. Many of us can see this in action through our participation in F3 with improved fitness, but also look for opportunities in your everyday life with your family, friends, job, and all other areas of your life where you can start making small changes that over time will lead to big results.

Tags: thesandlot, Trademark, Booking, Tardy (Puget Sound), Hard Knox, CableGuy, My Space, citrus, Legacy, Klinger, Tariff, Lazlo, Popeye, Maxime (F3 Pittsburgh)

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sparta Friday the 13th

Date: 2025-06-13
AO: sparta
Q: Doodles
PAX: K-Pop, Dunder, Pop Fly, El Camino, NOAA, Atlas, Ashe, Monk, Roddick FNGs: None
COUNT: 10
WARMUP: ssh, imperial walkers, hillbillies, cherry twists, cross over sciatica stretches, down dog, was, cobra cia, mosey lap

THE THANG:
13 hand release burpees
13 merkins
13 squats
13 lbc
13 calf raises
13 lunges
13 SSH

Sprint 50 and mosey back after each exercise adding the next exercise each time.

After we had had enough burpees we started subtracting an exercise each trip until the Q decided to end with five 50 yd sprints.

MARY: 13 flutter kicks

ANNOUNCEMENTS: K-pop’s June 19th send off, sign up to Q

COT: took 30 seconds to reflect on own’s quiet and Q prayed.

Tags: sparta, K-Pop, Dunder, Pop Fly, El Camino, NOAA, Atlas, Ashe, Monk, Roddick