Category: Uncategorized

Date: 2025-05-30
AO: thefarm
Q: Squatter
PAX: Mike Davis, Firehead, Running Man, Infinity, Chewy, Moonshine FNGs: 1 Moonshine
COUNT: 7
WARMUP:
– SSHs IC
– Arm circles
– Michael Phelps
– Beet Pickers
– Imperial Walkers
– Mosey around the triangle

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – WWII (Big boy pushup)
R – Rockettes
M – Mountain Climbers

Mosey

MARY:
– Flutter Kicks IC
– LBCs
– Freddy Mercury IC
– Penguin Crunches IC

ANNOUNCEMENTS:
Pad Thai move Sat June 14 @ 0730
Ruck tomorrow 7AM Squatter Q
Infinity Q on Monday

COT:
Challenges build resilience, shape character, and lead to growth. Doing hard things pushes you beyond your comfort zone, teaching perseverance and discipline—qualities that fuel success and fulfillment. As Theodore Roosevelt said, “Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty.” Every struggle strengthens you, and every obstacle overcome brings you closer to your best self.

Tags: thefarm, Mike Davis, Firehead, Running Man, Infinity, Chewy, Moonshine

Date: 2025-05-30
AO: atlantis
Q: Hammer
PAX: Jonathan Wren, Hammerhead
FNGs: None
COUNT: 3
WARMUP: SSH, DQ, Down Dog -> WGS, Cobra Kai, 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 (30 sec)
4. Low Plank (60sec)
ANNOUNCEMENTS: F2 event on Friday June 6, F3 Convergence Saturday AM June 7 – Hammerhead carpool will depart from atlantis at 0630.
COT: Doubt. I’ve been fumbling around looking for work for a few months now and it’s easy to have the doubts creep in. So I went looking for some motivational guidance to pass along to the men. Jocko had a gem buried in something I listened to. Listen to the doubts. Respect them. Don’t fear them, but understand where they’re coming from. Use that understanding to poke holes in your approaches, your preparation, use them to get better so when the time comes, you are prepared, you are ready and able to achieve success at the moment of criticality.

Tags: atlantis, Jonathan Wren, Hammerhead

Date: 2025-05-29
AO: thehighlands
Q: Jag
PAX: Butterfly, Traveler, Spud, Katniss, LTD, Offsides, Flat Tire, Malware, Titan, Malware FNGs: 1 Malware
COUNT: 10
WARMUP: SSH; Air Press; Seal Clap; LBAC (forward and reverse); IW; Down Dog; World’s Greatest; Merkins; WMH; RVE; Rockettes
THE THANG: F3 Uno! Reds were Burpees; yellows were a Merkin variation; greens were abs; blues were legs. Wild cards were the Q’s choice.

As usual, there were no winners in F3 Uno . . .

MARY: Flutters; Freddies; LBCs; Nolan Ryans; Jackknives

ANNOUNCEMENTS: boneathon and convergence

COT: Honor the sacrifices that others made for us by how you conduct yourself today and every day.

Tags: thehighlands, Butterfly, Traveler, Spud, Katniss, LTD, Offsides, Flat Tire, Malware, Titan, Malware

Date: 2025-05-30
AO: terrapin-station
Q: Ice Tea
PAX: Short Rib, Robo, Jenner, CableGuy, Flipper, Gandalf, Popeye, Disco, Enron, 2 percent, Kodak, Titan, Breach FNGs: None
COUNT: 14
WARMUP: SSH, Hillbillies, Imperial Walkers, Michael Phelps, Arm Circles, Willy Mays Hayes, Cherry Pickers, Down Dog, Runner’s Stretch, World’s Greatest, Cobra Kai.

THE THANG: Mosied Ricky Bobby style up the hill and back to the rally point on the baseball field. Partnered up for Dora between the two speed bumps: – 50 burpees
– 100 star jumps
– 125 Peter Parkers IC
– 150 squats

Mosied to the parking lot for the finisher. Bear crawls back to the warmup location.

MARY: Flutter kicks, Toy Soldiers

ANNOUNCEMENTS: Bone-a-thon Saturday. Convergence 6/7 at 0700. 2F event 6/6 at Summit’s house. Check the channel. Terrapin Station is adding Monday workouts beginning June.

COT: YHC shared thoughts on a chapter from ADM. McRaven’s book “Make Your Bed” called “If you want to change the world…find someone to help you paddle.” We can’t succeed without the help of others. Be the guy who paddles harder for your F3 brothers, family member and friends who are struggling. Reach out to those you haven’t heard from in a while.

Tags: terrapin-station, Short Rib, Robo, Jenner, CableGuy, Flipper, Gandalf, Popeye, Disco, Enron, 2 percent, Kodak, Titan, Breach

Date: 2025-05-28
AO: compound
Q: Poe
PAX: Popeyes, Skidoos, Rambler, Corkscrew (F3 The Capital)
FNGs: None
COUNT: 5
WARMUP: SSH, LBAC, MP, IW, cherry pickers, WMH, down dog, WGS

THE THANG:

2 rounds: Mosey to parking garage, run up to level 5, back down, over to artificial turf area by movie theater for B-O-M-B-S

3 rounds: tabata 20 seconds on 10 seconds rest, 8 sets – round 1: Bulgarian split squats, round 2: curb dips, round 3: dolphin hops

Mosey back to parking area

MARY: big boys, side plank dips, LBCs

ANNOUNCEMENTS: Boneathon, convergence

COT: Check out The Four Tendencies which describes how individuals respond to inner and outer expectations; the only people that can keep showing up for F3 are the upholders, who meet both inner and outer expectations readily…which displays as people who are disciplined and easily follow routines and commitments. Keep showing up!

Prayers for Rambler who lost his mother-in-law this week. May her memory be a blessing.

Tags: compound, Popeyes, Skidoos, Rambler, Corkscrew (F3 The Capital)