Category: Uncategorized

Date: 2026-09-19
AO: The Sandlot
Q: Hops ,
PAX: The Tulip, Rim Fire, Boardwalk, Ziggy, Klinger, Tariff, MixTape, Landscape, Hops, Picasso FNGs: 1 Picasso
COUNT: 10
WARMUP: Standard
THE THANG: 50 SSH IC, 50 calf raises, 50 LBCs, run 14 St N hill. 50 SSH IC, 50 calf raises, 30 flutter kicks IC, run the hill. 50 SSH IC, 30 Freddy Mercurys IC, 30 penguin crunches IC, run the hill. 2 SSH IC MARY: 40 Nolan Ryans, 40 Dirty Dogs, 40 donkey kicks.
ANNOUNCEMENTS: The Grunt is approaching, citrus is looking for another Q to help. COT: Look for men out there that could use F3 and EH them. YHC was one of them.

Date: 2026-09-19
AO: The Farm
Q: Squatter ,
PAX: Trilogy, Firehead, Squatter
FNGs:
COUNT: 3
THE THANG:
3.2mi ruck with ocasional stops for
Overhead press
Coupon curls
Squats
Forward lunges
Flutter kicks
LBCs

ANNOUNCEMENTS:
Road cleanup Oct3 at 0730
Infinity Q Mon
Squatter Q Wed

COT:
In this age where AI does so much writing for us, it was refreshing to take the time to hand write a bday card for my wife.

Date: 2026-09-18
AO: Atlantis
Q: Hammerhead ,
PAX: Teenager, Palmetto, Hammerhead, Hammer
FNGs: None
COUNT: 4
WARMUP: The pace of the Thang was intended to be slow so at least we got some movement in up front! “Moving Warm Up” Routine:
SSHs
Seal Jacks
Shuffle Shuffle Taps
Soccer ball taps (used curb)
Work the Lines (moved over to parking lot*)
Snowboarders (moved over to the waterfront)
THE THANG:
-moved back to village green-
Legs
1- Triple Impulse Squat
2- Imperial Squat Walkers
3- Single Leg Get Ups (use benches)
4- Good Mornings
5- Lunge then lift (this fires up the abs- slow and focused!) Glutes
1- Glute Bridge Regular
2- Single Leg (or staggered leg mod.) Glute Bridge
3- Dirty Dawgs (from table top)
4- Knee Sweepers (also from table top)
5- Donkey Kicks (from Down Dog position)
+intersperse a mix of:
Abs
1- Table Top Crunch (same side elbow to knee)
2- Slow “Sole Tapping” Freddies
3- Recumbent Golden Arches
4- Air Cutter Crunches (legs up at 45deg, arms cut the air like blades and you find the fingertips at 6 o’clock) 5- Recumbent Side Crunches (feel the obliques!)
*6-elevated knee taps (alternating, from tabletop)
MARY: Started at 22.50 minutes into the Thang…and was blended with Glutes ANNOUNCEMENTS: See 9/15 announcements from BB by @Infinity
COT: Forgot to pray out Gents, that’s totally on me: “please grant me the serenity to accept the things i cannot change, courage to change the things i can, and wisdom to know the difference.”
I will say i feel blessed from so many friends family HIMs and fellow spiritual partners telling me to embrace this opportunity to go overseas and not feel like I’m abdicating any responsibilities- also as i bright up with the F3 Pax brothers this morning I’ve got to get a handle on protecting and prioritizing time with my better half, my best friend, my eife, Crystal Marie.

Date: 2026-09-18
AO: The Patriot
Q: Anchorman ,
PAX: Disco, Strange Brew, Anchorman, Bob the Builder, Fiddler, Jag, Booking, Rim Fire, Big Short, Boardwalk, CableGuy, Hops, Smokey, 2 percent FNGs: None
COUNT: -15
45 minute AMRAP.
Start at the goal line.
– Complete the following sequence:
– Run 100 yards
– 12 Bonnies (2-count)
– Bernie 100 yards (back to start line)
– 12 HR Muricans
– Jimothy Bear Crawl 25 yards
– Finish with a somersault into the WW1s
– 12 WW1s
– Crawl Bear 25 yards (back to start line)
– 12 Burpees
That is Round 1.
Then raise the number.
THE ROUNDS
Round 1: 12 reps of each exercise
Round 2: 24 reps
Round 3: 36 reps
Round 4: 48 reps
Round 5: 60 reps
Continue increasing by 12 until the 45 minute clock expires.

COT: YHC shared about setting goals and doing the math.
During a recent Half Ironman push, I had a goal—but the goal alone didn’t mean much. I had to work backward: How many bike miles? How many swim yards? How many running miles? Then break that down week by week and day by day.

That’s the math. The big goal gets accomplished through a bunch of smaller deposits, made consistently.

Whatever your goal is—fitness, family, faith, career—do the math. Figure out what it actually takes, then start putting in the work. Set the goal. Do the math. See it through.

Date: 2026-09-16
AO: The Bullpen
Q: Peanuts ,
PAX: Peanuts, Peloton
FNGs: None
COUNT: 2
WARMUP: standard
THE THANG: moved around the bases and added 10 reps at each base. Ran a lap around the field every time around the bases. OHP with rifle carry, calf raises with suitcase carry, curls with suitcase carry, one time around without coupons – lunge walk with merkins. MARY: no
ANNOUNCEMENTS: road clean up, book club, grunt
COT: September and the Fall are tough for me personally. It’s September and it felt like Fall.