Category: Uncategorized

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

Date: 2025-06-13
AO: atlantis
Q: Hammer
PAX: O’Captain, Hammerhead, Jonathan Wren
FNGs: None
COUNT: 4
WARMUP: SSH, DQ, I/Y/T, Down Dog -> WGS, Good Mornings, Hammy Stretches, 5 minute mosey.

THE THANG: Four Stations, EMOM switch, 20 minutes of work (OYO but together) 1. 60# Sandbag, Single-leg Posted Deadlifts
2. 60# Sandbag Clean and Press
3. 30# (each hand) Farmer’s Carry
4. 20# Plate, Bulgarian Split Squats
MARY:
1. Freddie Mercury Double-taps (4ct, IC, 20)
2. Flutter Kicks (4ct, IC, 25)
3. Hollow Body (40 sec)
4. Low Plank (60sec)

ANNOUNCEMENTS: New Sandbag/Kettlebell AO starting on Wednesday June 18th, 0530 Look for “TheDriveway” Channel for more info!

COT: Community keeps us motivated. Thank you for being my community.

Tags: atlantis, O’Captain, Hammerhead, Jonathan Wren

Date: 2025-06-13
AO: terrapin-station
Q: Booking
PAX: Goldfish, 2 percent, Ice Tea, Groundhog, Jenner, Enron
FNGs: None
COUNT: 7
WARMUP: SSH, IW, HB, LBAC, MP, CP, WMH, DD, WGS, CC
THE THANG: Mosey with coupons to the field
10 blockies
20 OH Press
30 Curls
40 Coupon Squats
50 Coupon Calf Raises

Partner up for DORA

Round 1
100 OH Press
150 Curls
200 Coupon Squats
Partner runs across the field and up the hill and back

Round 2
100 Atlas Shrugs
150 Coupon Swings
150 Chest Press
Partner runs to base of the hill and back

MARY: Flutter Kicks, LBC, Penguin Crunches, Freddy Mercuries, Toy Soldiers, Dirty Dog, Donkey Kicks, Calf Raises
ANNOUNCEMENTS: New AO thedriveway on Wednesday focusing on weight training only.
COT: Q has been making an effort to be present more with family and friends and focusing less on accomplishing daily tasks and work milestones. My background is task driven being an accountant and accomplishing the checklist. Trying to focus more on time and memories and less on the daily grind.

Tags: terrapin-station, Goldfish, 2 percent, Ice Tea, Groundhog, Jenner, Enron

Date: 2025-06-13
AO: theaerie
Q: Chasqui
PAX: Stewie, Trifecta, Lonestar
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Bat wings
Michael Phelps
Cherry pickers
Frankenstein
Mosey

THE THANG:
5pts. warm up /each
PAX: Merkins-Big boys-Planks

7pts. Pre-Game warm up: Lonestar Win! :trophy:

11 pts. GAME: Trifecta Win :first_place_medal:

MARY:
Pax mix: Baby crunches, merkins, leg planks, Flirkins

ANNOUNCEMENTS:
Suggestions:
2.0s beat down w/ice cream
Ultimate frisbee

Puerto Rican Festival Manassas VA
June 14: 11am-9pm
https://visitmanassas.org/event/3rd-annual-puerto-rican-festival/

COT: Pray for support and guidance and for new work/life opportunities

Tags: theaerie, Stewie, Trifecta, Lonestar

Date: 2025-06-13
AO: thefarm
Q: Running Man
PAX: Firehead, Infinity, Trilogy, Moonshine
FNGs: None
COUNT: 5
WARMUP
Beet pickers
SSHs
Don Quixote
Willy Mays Hayes
Mosey around the soccer fields

THE THANG
30 Erkins
Walking lunge/inch worm/Merkin to 20 yard
20 Bonnie Blairs
Mosey back to start
30 Erkins
Long jumps to 30 yard
40 squats
Mosey to start
25 Erkins
Bear crawl to 40 yard
45 t claps
Mosey to start
Crab walk to 50 yard
50 glute bridges
Mosey to start
Reverse

MARY
American hammers
X factors
Penguin crunches
Big boy situps

COT
F3 reinforces fellowship and faith by concluding each session with a moment of reflection, gratitude, or prayer. It’s a space for men to connect emotionally and spiritually.
What’s something you are grateful for? I’m grateful for my faith in Jesus Christ, who helps me to be a better man.

Tags: thefarm, Firehead, Infinity, Trilogy, Moonshine