Category: Uncategorized

Date: 2025-11-20
AO: hoya-paxa
Q: FIFA (F3 The Capital)
PAX: Gherkin, Trademark, Hobbyhorse
FNGs: None
COUNT: 4
WARMUP:
15 SSH IC
15 imperial Walker squats IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:

Line up on end line
15 thrusters OMQ
El Capitain to 15 yd line, sprint to 30 yd line and back to start 10 thrusters SC OYO

12 merkins IC
High knees to 15 yd line, sprint to 30 yd line and back to start 15 merkins SC OYO

20 squat jump OMQ
Bear crawl to 15 yd line, sprint to 30 yd line and back to start 12 squat jumps SC OYO

8 burpees OMQ
Sprint to 30 yd line and back
6 burpees SC OYO

Mosey the blacktop

12 thrusters OMQ
El Capitain to 15 yd line, sprint to 30 yd line and back to start 8 thrusters SC OYO

10 merkins IC
High knees to 15 yd line, sprint to 30 yd line and back to start 12 merkins SC OYO

15 squat jump OMQ
Bear crawl to 15 yd line, sprint to 30 yd line and back to start 8 squat jumps SC OYO

6 burpees OMQ
Sprint to 30 yd line and back
4 burpees SC OYO

Mosey the blacktop

10 thrusters OMQ
El Capitain to 15 yd line, sprint to 30 yd line and back to start 8 thrusters SC OYO

8 merkins IC
High knees to 15 yd line, sprint to 30 yd line and back to start 10 merkins SC OYO

12 squat jump OMQ
Bear crawl to 15 yd line, sprint to 30 yd line and back to start 6 squat jumps SC OYO

4 burpees OMQ
Sprint to 30 yd line and back
3 burpees SC OYO

MARY:
15 LBCs IC
15 scissors IC
15 BBS SC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC

ANNOUNCEMENTS:
Nathaniel Kronisch memorial workout at potomac-rising 11/26 at 7a. All family members welcome. We’ll play some football, intersperse some exercises, enjoy some food/drink, and remember Nathaniel.

Dec 6 at compound there will be a holiday bowl. More info to be shared.

COT:
One of the dad’s from my son’s baseball team passed from a heart attack last week. Today my wife and I are taking our son to the service. This is his first exposure to the sadness life can sometimes throw our way. We think he’s ready to learn that sometimes you have to deal with tragedy. But gentleman, please take care of yourselves. Be healthy. Be active. Eat right. Get the tests you’ve been putting off. Tell the people you love that you love them.

Tags: hoya-paxa, Gherkin, Trademark, Hobbyhorse

Date: 2025-11-20
AO: olympus
Q: Hightower
PAX: Baywatch, Pop Fly, Ashe, NOAA, Crop Duster, Wild thing, Battleship, Doodles, Toolbox, Nano, Flea, Drano, Diesel (Eagles Nest – Athens, AL) FNGs: None
COUNT: 14
WARMUP:
Fellowship laps around track to warmup, followed by dynamic stretching.

THE THANG:
5 movements, 500 per round, AMRAP
10 burpees
20 merkins
30 big boys
40 air squats
400 meter run

Rinse & Repeat , got 3 rounds in: 1,500

MARY:
Ring of Fire Core exercises

ANNOUNCEMENTS:
12/4: book club hosted by Rambler
12/6: flag football at Compound

COT:
Upcoming Thanksgiving week, look around, so much to be thankful for right here. Whether it’s these men in F3, our families at home, our parents that raised us. So much to be thankful for, be sure to give them appreciation and gratitude.

Tags: olympus, Baywatch, Pop Fly, Ashe, NOAA, Crop Duster, Wild thing, Battleship, Doodles, Toolbox, Nano, Flea, Drano, Diesel (Eagles Nest – Athens, AL)

Date: 2025-11-19
AO: compound
Q: Rambler
PAX: citrus, Hightower, Corkscrew (F3 The Capital), Skidoos, Poe, Doodles, Sunny, Monte Karlo FNGs: None
COUNT: 9
WARMUP: SSH, CP, TT w. Reverse Leg Stretch, WGS, WMH
THE THANG: 4 Stations. S1. Timer. Run corner to corner of field with 40+lbs bag. At return we transition stations. S2. Secondary timer. Bag toss – sideways bag toss for 40 yards and back – at return station 3 transitions exercises. S3. Transition between OH Press, Carolina DD, Curls, Bent Over Row, WW3, Incline Merkin, Toy Soldier Incline. S4. Block Rotation between 3 PAX. MARY: LBCs, Heels2Heaven, Flutters
ANNOUNCEMENTS: Dec 4 Author Host @ Ramblers – 7PM. Dec 6 – some football thing with alot of confusing logistics and data that resulted in additional confusion.
COT: Don’t let the old man in. As we approach the holiday season – important to keep an open heart / open mind and playful attitude. As we get older – it’s easier to let the patience levels go down and let the old man perspective take over. Go into the holiday with joy and a playful spirit. It has a higher chance of bringing you great spirit and your family as well.

Tags: compound, citrus, Hightower, Corkscrew (F3 The Capital), Skidoos, Poe, Doodles, Sunny, Monte Karlo

Date: 2025-11-19
AO: theaerie
Q: Lonestar
PAX: Aaron Beaver, Cruise, Stewie
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Spades – burpees
Diamonds – merkins
Hearts – jump squats
Clubs – thrusters
Number of card is rep
Got through all 52!!!
MARY:
ANNOUNCEMENTS:
Turkey Trot next Thursday
4 yr anniversary on Friday!!!!
COT:

Tags: theaerie, Aaron Beaver, Cruise, Stewie

Date: 2025-11-19
AO: thepatriot
Q: Big Short
PAX: Booking, CableGuy, Bob the Builder, Rim Fire, Shake ‘n’ Bake, Sunshine, Wedding Singer, Fiddler, Prestige FNGs: None
COUNT: 10
WARMUP: jogging and whatnot around the field followed by the normal routine

THE THANG: PAX divide into two groups for rounds of exercises. Each round consists of running to the opposite end line, performing exercises (once one person finishes the set, the group moves to the next exercise), then running backwards to the start line and performing 10 burpees as a group. – first round: 75 mercans and 75 squats
– second round: 75 shoulder taps and 75 mountain climbers
– third round: 35 diamond mercans, 75 (or 40?) American Hammers, 35 dips – fourth round: 40 lunges, 40 flutter kicks and 40 dips

Next, mosey to the center circle for a round of bat wings.

MARY: none … ran out of time.

ANNOUNCEMENTS: none

COT: “pre-admiration”.

Tags: thepatriot, Booking, CableGuy, Bob the Builder, Rim Fire, Shake ‘n’ Bake, Sunshine, Wedding Singer, Fiddler, Prestige