Category: Uncategorized

Date: 2025-05-09
AO: thepatriot
Q: citrus
PAX: CableGuy, Lazlo, bogey, Trademark, Bone, Flipper, Coxswain, Smokey, Enron, Rim Fire, Walker, Bob the Builder, Booking, Lucius, Jenner, Big Short, Groundhog, Overthrow, CashApp FNGs: 1 CashApp
COUNT: 20
In recognition of the first F3 The Capital beatdown, we did the first official F3 The Capital beatdown.

WARM UP:
15 x SSH
15 x IW
10 x WMH
10 x small arm circles forward, 10 x Seal Claps, then 10 x small arm circles rearward 25 x Merkins

THE THANG:
PART 1:
10 x Burpees, run 200m.
10 x Merkins IC, 10 x Burpees, run 200m.
10 x Flutter Kicks, 10 x Merkins IC, 10 x Burpees, run 200m. 10 x BWS, 10 x Flutter Kicks, 10 x Merkins IC, 10 x Burpees.

PART 2:
Mosey to the railings by the basketball courts for an Australian pushup / Derkin pyramid. 5-10-15-10-5 reps. Then, thanks to the ghost of OG Hightower, a bearcrawl tunnel of love. Which OG Jenner had to explain, because YHC had no idea what that meant.

PART 3:
Mosey back to the field for a 5 rounds of “catch me if you can”:
– Partner 1 sprints backward, Partner 2 does 3x burpees and sprints to catch up. Jog to the other goal line and flapjack. Both partners do 5x burpees together. This, as it turns out, was a horrible idea. Hence the modifications for rounds 2-6.
– Partner 1 jogs backward at 60%, Partner 2 does 3x burpees and jogs to catch up. Both partners do 5x burpees together. Flapjack.
– Partner 1 jogs backward at 60%, Partner 2 does 3x burpees and jogs to catch up. Both partners do 5x burpees together. Flapjack.
– Partner 1 crawl bears to the 50, Partner 2 does 3x burpees and jogs to catch up. Both partners do 5x burpees together. Flapjack.
– Partner 1 lunge walks to the 50, Partner 2 does 3x burpees and jogs to catch up. Both partners do 5x burpees together. Flapjack.

MARY: 20 x LBC, 15 x American twists.

ANNOUNCEMENTS: boneathon memorial-murph-wod convergence tg10

COT: 7 years ago the F3 Capital region flag was planted. 11 OGs, 9 FNGs, and an unknown number of DR PAX showed up to start the group we have today. May is Mental Health Awareness month, and men are disproportionately impacted. F3 is so important to combatting the isolation that many men feel. I’ll post an excerpt from Bogey’s COT from The General on Tuesday, because it can’t be said any better (full COT linked below):

YHC noted that May is Mental Health Awareness month. While mental health should be a priority every day/month, May presents an opportunity for focus and intentionality on the issue. Between rounds, YHC shared some stats on mental health challenges among men. YHC challenged and encouraged the PAX to be mindful of their fellow PAX and those around them who may be struggling. YHC also encouraged the men to be more vulnerable, and to reach out with their own struggles.
https://f3thecapital.com/2025/05/06/thegeneral-may-is-mental-health-awareness-month/

Tags: thepatriot, CableGuy, Lazlo, bogey, Trademark, Bone, Flipper, Coxswain, Smokey, Enron, Rim Fire, Walker, Bob the Builder, Booking, Lucius, Jenner, Big Short, Groundhog, Overthrow, CashApp

Date: 2025-05-09
AO: atlantis
Q: Hammer
PAX: O’Captain, Hammerhead
FNGs: None
COUNT: 3
WARMUP: SSH, Don Quixotes, Little Arm Circles, Air Squats, I’s/Y’s/T’s, South Carolina Good Mornings, Single-Leg Ground Touches, 5 minute Mosey

THE THANG: Five Stations, 4 rounds.
1: Deadlift (60# Bag)
2: Burpee-sandbag thrusters (30# bag)
3: Backsquats (60# bag)
4: Rows (40# bag)
5: Burpee (slick)

MARY: Slow Freddie Mercury, Deadbugs, Supermans, Plank

ANNOUNCEMENTS: Mother’s day! Don’t forget to call your mom and thank the mothers in your life. Murph, Convergence.

COT: On the 2nd day of the Battle of Gettysburg, the Union was at their lowest point. After disasters at Fredericksburg and Chancellorsville, Lee’s newest plan could cut off Washington and force Lincoln to sue for peace. On the far left side of the line, Colonel Joshua Chamberlain anchored the Union position. His 20th Maine regiment faced three-times their number in the form of the 15th Alabama, which had orders to take Little Round Top from him and, from there, rain holy hell down on the rest of the Union position. Outmanned, with heavy casualties, low on ammo and options, Chamberlain ordered half his men to fix bayonets and he personally led the charge through the forest in a “swinging gate” maneuver that swept the Alabamians from the field, capturing over 100 of them in the process. With courage and initiative, Colonel Chamberlain didn’t just save the Union position, but the entire Union cause.

When things seem darkest, keep your wits about you, be creative, MAKE opportunities and win the day.

Tags: atlantis, O’Captain, Hammerhead

Date: 2025-05-09
AO: sparta
Q: Battleship
PAX: Dunder, Hightower, K-Pop, Peanuts, Pop Fly, Rambler, @Hoolihan FNGs: None
COUNT: 8
WARMUP: Fellowship Lap with high knees, butt kickers, side shuffles, skips, backwards run. THE THANG: 4 x 800s with rest in between
MARY: Freddy-Mercuries, Mountain Climbers, Jane Fondas, Four-count air squats, Hillbillies. ANNOUNCEMENTS: Murph, Convergence.
COT: Mother’s Day, thanks for showing up for the hard ones.

Tags: sparta, Dunder, Hightower, K-Pop, Peanuts, Pop Fly, Rambler, @Hoolihan

Date: 2025-05-09
AO: terrapin-station
Q: Gherkin
PAX: Breach, Legacy, Popeye, Fitz-Hume, Ice Tea, Goldfish, Pepco, meister FNGs: None
COUNT: 9
WARM UP
SSH, Hillbillies, M. Phelps, arm circles, cherry picker, WMH, Downdog, World’s Greatest stretch

THE THANG
Don’t be a PIG
• PAX take turns blindly drawing a slip with an exercise & 2 numbers.
• The high number is the max number of reps to be executed and the low number is the min number of reps.
• The HIM who chose the slip rolls a die. If it is a 6 or 1, the round is over and all Pax perform the max number of exercises. If it is another number, deduct that amount from the max number of reps.
• The HIM can either be a pig and roll again or stop and lead the PAX in that many reps of that exercise.
• Repeat until a 6 or 1 is rolled or you reach the minimum number of reps permitted.

MARY
Flutter kicks, American Hammers, dirty donkeys, LBCs

ANNOUNCEMENTS
Announcements channel
The Murph, Boneathon and Convergence

COT
Super appreciative of the HIMs of F3. I can’t imagine not having these beatdowns to look forward to.

Tags: terrapin-station, Breach, Legacy, Popeye, Fitz-Hume, Ice Tea, Goldfish, Pepco, meister

Date: 2025-05-08
AO: potomac-rising
Q: Baguette
PAX: Cialis (F3 the Capital), Nutella, Nugget, Head-Shot
FNGs: None
COUNT: 5

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: potomac-rising, Cialis (F3 the Capital), Nutella, Nugget, Head-Shot