Category: Uncategorized

Date: 2025-05-08
AO: olympus
Q: Nano
PAX: Atlas, Battleship, Peanuts, Rambler, Toolbox, NOAA, Flapjack, Crop Duster, Rollingstone, Monte Karlo, @striker FNGs: None
COUNT: 12
WARMUP: SSH, WMH, arm circles, windmills, Cherry pickers, Michael Phelps, WGS

THE THANG:

At the center circle, the PAX all have their coupons in hand for the following exercises:

– Overhead press
– Calf raises
– Triceps extensions
– Bulgarian 1 legged lunges (alternating every 10)
– One arm rows (alternating every 10)
– Coupon squats
– Curls
– Back to back coupon pass (2 PAX)
– Kettle bell swings
– Derkins (toes on block merkins)
– Arnold’s
– 10 blockees is the counter

After Blockees are done all the pax run the end line and back, then rotate one coupon.

After one time through we had time to hop over the railings and two flights of steps, before a Ricky Bobby Lap

Mary: Big boys, American hammers, flutter kicks, Freddie Mercury.

Announcements: Murph, Boneathon, convergence.

COT: Thinking about the man book challenge and the need to have skin in the game. I’ve taken a path in life that has mitigated risk, and at times I often wish I would take on a risk to prove to myself I can do it.

Tags: olympus, Atlas, Battleship, Peanuts, Rambler, Toolbox, NOAA, Flapjack, Crop Duster, Rollingstone, Monte Karlo, @striker

Date: 2025-05-10
AO: thesandlot
Q: Hobbyhorse
PAX: Legacy, Tariff, Forceps, Pepco, Big Short, Topspin, Beagle, Snoopy FNGs: 1 Snoopy
COUNT: 9
WARMUP: ssh, iw, hb, rve, wmh, Phelps, dd, greatest
THE THANG: bear crawl-to-mosey across field x5; alternating teams of pull ups and merkin; solar system for Defiance Ups, derk, and mt climb; trail hill for alternating hill and squats

Back to field for F3 Fetch: Units of 3. One thrower, 2 pax chase. Successful chaser leads an exercise. Repeat. Most successful chaser from each unit goes to Tournament of Champs. (Congrats to winner Tariff)
MARY: American hammer; Cereal Box (partner up. Push your partner. They push back. That’s the exercise. Snoopy invented it and is applying for a Trademark) ANNOUNCEMENTS: channel
COT: kids are awesome. Doing things with them can be frustrating because it’s never perfect. Embrace the imperfection.

Tags: thesandlot, Legacy, Tariff, Forceps, Pepco, Big Short, Topspin, Beagle, Snoopy

Date: 2025-05-09
AO: theaerie
Q: Chasqui
PAX: Lonestar, Rocketman
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
OYO

THE THANG:
4 laps around GVMS
85+merkins
150+squats
100+curls/rows
MARY: OYO
ANNOUNCEMENTS:
Murph coming up soon
COT:
Recruit

Tags: theaerie, Lonestar, Rocketman

Date: 2025-05-09
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: RA, Baguette
FNGs: None
COUNT: 3
WARMUP:
SSH
Swinging Billy
Cherry Picker
Leg up stretch
WMH
Small baby jumps
Toe raise wall sits

THE THANG:
20 merkins, 1 BBS
19 merkins, 2 BBS

Continue until 1 merkin, 20 BBS

MARY:
In the beatdown

ANNOUNCEMENTS:
Convergence

COT:
3rd F stands for faith. Doesn’t matter what you have faith in just that you have faith in something. That something could be yourself. It could be your kids. It could be you parents or your spouse or your friends. Today I celebrate our faith in the belief of fitness and fellowship. In our ability and willingness to get up early and come out in the gloom to do something that we know we need to do but may not want to do. That is a true testament to faith in my opinion. Keep that shit up, boys, because it’s damn impressive :punch:

Tags: potomac-rising, RA, Baguette

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