Category: Uncategorized

Date: 2025-04-30
AO: thepatriot
Q: CableGuy
PAX: Sunshine, citrus, My Space, sticks, Groundhog, Anchorman, Strange Brew, Piano Man, Rim Fire, Coconuts, Boardwalk, Trademark, Walker, Bob the Builder, Fiddler, Wedding Singer, bogey, Bone FNGs: None
COUNT: 19
WARMUP: SSH, AC, CP, WMH, DD
THE THANG: Escalator:
10 x Burpee, then a lap
10 x Burpee, 10 x Merkin, then a lap.
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x LBC. MARY: LBC as part of final round
ANNOUNCEMENTS: Upcoming: Murph, Boneathon, Convergence
COT: Tis the season for consistency. The world is crazy and there’s a lot we can’t control but we can routinize this and be present for our families and friends. F3 helps us deliver on that duty … this is the time of year to bring new folks into the fold … find us an FNG between now and convergence.

Tags: thepatriot, Sunshine, citrus, My Space, sticks, Groundhog, Anchorman, Strange Brew, Piano Man, Rim Fire, Coconuts, Boardwalk, Trademark, Walker, Bob the Builder, Fiddler, Wedding Singer, bogey, Bone

Date: 2025-04-28
AO: thefarm
Q: Firehead
PAX: Crystal, F-No, Trilogy, Running Man, Trolley, Infinity
FNGs: None
COUNT: 7
WARMUP:
Michael Phelps x 20
Don Quixotes x 20
Hillbillies x 20
Mosey around Field

THE THANG:

SSH – 100
Alternating Side Squat – 20
Mountain climber -25

Bear Crawl to midfield
WWII sit-up- 20
Diamond Merkin – 25

Dip – 25
Incline Merkin – 20
Derkin – 10

High Knee – to end
Plank Jack – 25
Monkey Humper – 20

Sprint – back full field
Wide Arm Merkin – 20
Airforce Merkin – 15
Squat – 30

MARY:
American Hammers, Flutter Kicks, Nolan Ryans, Penquin Crunches, Leg Raises, Rosalitas

ANNOUNCEMENTS:
Squatter is new Site Q

COT:
If you are prepared, you won’t be afraid of what’s coming. Make improvements every day to make yourself more prepared to withstand what may come, physically, emotionally and spritually.

Tags: thefarm, Crystal, F-No, Trilogy, Running Man, Trolley, Infinity

Date: 2025-04-30
AO: compound
Q: Booking
PAX: Corkscrew (F3 The Capital), Skidoos, Big Bird, Poe, Hightower, Obadiah, Rambler, Popeyes, Doodles, Monk, Sunny, Cactus FNGs: None
COUNT: 13
WARMUP: SSH, IW, HB, WM, CP, WMH, MP, DD, WGS, CK
THE THANG:
20 OH Press–>Rifle carry coupon down side line to next corner Do a lap

20 OH Press
20 Curls–> Farmer carry coupon to diagonal corner
Do a lap

20 OH Press
20 Curls
20 Low rows–> Rifle carry coupon down sideline to corner
Do a lap

20 OH Press
20 Curls
20 Low Rows
20 Calf Raises—> Farmer carry coupon to diagonal corner
Do a lap

20 OH Press
20 Curls
20 Low Rows
20 Calf Raises
20 Squats—> Rifle carry coupon down sideline
Do a lap

20 OH Press
20 Curls
20 Low Rows
20 Calf Raises
20 Squats
20 Around the worlds–> Farmer carry coupon to diagonal corner Do a lap

20 OH Press
20 Curls
20 Low Rows
20 Calf Raises
20 Squats
20 Around the worlds
20 Chest Press

MARY: 30 Flutter Kicks
ANNOUNCEMENTS: Convergence, Murph, Bone-a-thon….see Slack channels for details
COT: Q trying to pick one thing to do more of each month and one thing to do less of each month.

Tags: compound, Corkscrew (F3 The Capital), Skidoos, Big Bird, Poe, Hightower, Obadiah, Rambler, Popeyes, Doodles, Monk, Sunny, Cactus

Date: 2025-04-30
AO: thefarm
Q: Sparky
PAX: Lumbergh, Firehead
FNGs: None
COUNT: 3
WARMUP: ssh, beet pickers, Michael Phelps, arm circles, neck rolls THE THANG:
Tabata 8×8 20 on 10 off

Merkins
LBC
Squats
Dead bugs
Wall site
Carolina Dry docks
Bird dogs
Superman

MARY: na
ANNOUNCEMENTS: Lumberg Q Friday
COT:
“It is not enough to say we are Christians. We must live the faith, not only with our words, but with our actions. “ Pope Francis

Tags: thefarm, Lumbergh, Firehead

Date: 2025-04-30
AO: ignite
Q: Popeye
PAX: Gherkin, Big Short, Kodak, Hobbyhorse, Goldfish, Flat Tire, Fitz-Hume, Pepco, Legacy, Lazlo, Flapjack, Enron FNGs: None
COUNT: 13
WARMUP: The Usual

THE THANG: 4 rounds of: relay race, followed by 30 of something hard, followed by something important to maintain as you age

Round 1
Bear crawl relay
Smurf jacks
Silent 21

Round 2
Crawl bear relay
Monkey humpers
Life alerts

Round 3
Lunge relay
Mucho leggos
Bird baths

Round 4
Crab walk relay
Burpees
Bruce Lees

MARY: Rolling plank progression

ANNOUNCEMENTS: Flat Tire’s VQ next week. Good luck to Legacy in Pittsburgh half marathon. Check channel for others.

COT: YHC inadvertently insulted the pax with the phrase “healthy aging,” which will never be lived down. But seriously, F3 is full of men who are amazing athletes long after the world’s sad clowns have thrown in the towel, and YHC is lucky to have role models like that.

Tags: ignite, Gherkin, Big Short, Kodak, Hobbyhorse, Goldfish, Flat Tire, Fitz-Hume, Pepco, Legacy, Lazlo, Flapjack, Enron