Category: Uncategorized

Date: 2025-12-10
AO: compound
Q: Corkscrew (F3 The Capital)
PAX: Poe, Popeyes, citrus, Hightower, Skidoos, Sunny, Decibel FNGs: None
COUNT: 8
WARMUP: SSH, Michael Phelps, Willie Mays Hayes, Cherry Pickers, World’s Greatest Stretch THE THANG:
Ricky Bobby to Mom’s garage. Sprint up ramps, mosey on flats. WW1s + High Planks on odd floors. Sets of 10, 15, 20. Down the steps to end.
Ricky Bobby to underground garage. Dead Hang + 5 Pull-Ups + Monkey humpers. DH and MH progression of 10 (sec), 15, 20
Ricky Bobby to field. Coupon Curls, Goblet Squats, Pickle Pointer Press – sets of 10, 15, 20. Farmer Carry in between sets
MARY: Butterfly stretch, Down Dog, Shoulder stretch (the Sprinkler?), Bicep stretch
ANNOUNCEMENTS: Arlington Cemetery wreath laying this Saturday (12/13) – clean-up on 1/10. Holiday 2nd F (see channel for details)
COT: Seek progress, not perfection. Chasing perfection can add undue stress. Seeking progress gives opportunity for learning and growth. Start thinking of New Years Resolutions. Find something you did well yesterday and try to improve on it tomorrow

Tags: compound, Poe, Popeyes, citrus, Hightower, Skidoos, Sunny, Decibel

Date: 2025-12-10
AO: ignite
Q: Popeye
PAX: Legacy, Gherkin, Goldfish, Kodak, Enron, Kipchoge
FNGs: None
COUNT: 7
WARMUP: KIPCHOGE!!!!!! And the usual, with a Silent 21 mixed in for fun.

THE THANG:

Mucho Mucho: 10x mucho leggo; 1x mucho chesto (5 each of wide merkins, standard merkins, diamond merkins, offset merkins, and offset merkins the other way); run to a new parking lot. Repeat several times.

Warm-Up-A-Palooza: Many reps (Q lost count and just went until it hurt) of the classic warmup exercises of SSH, imperial walkers, hillbillies, and arm circles. Then rolling plank-a-palooza (plank, side plank, back plank, other side plank, J-Lo / toy soldier).

Finished off with another Mucho Mucho and another Plank-A-Palooza.

MARY: Built in.

ANNOUNCEMENTS: Check channels for 2nd F event next week and 3rd F wreath-laying.

COT: F3 pax tend to be men of action, and it can be hard for us to balance accomplishing things with slowing down to enjoy the holiday season. YHC is working on finding that balance and encourages fellow pax to do the same.

Tags: ignite, Legacy, Gherkin, Goldfish, Kodak, Enron, Kipchoge

Date: 2025-12-10
AO: thepatriot
Q: Hobbyhorse
PAX: Groundhog, 2 percent, Rim Fire, Bob the Builder, Ice Tea, CableGuy, Fiddler, Shake ‘n’ Bake, Ripcord, Wedding Singer FNGs: None
COUNT: 11
WARMUP: ssh iw mt dew wind wmh rve Phelps arms dd
THE THANG: 4 Hamiltons with caraoke and high step; theater for defiance ups and derkins. Hill for Dora 150 ww2 and merkin and 50 jump squats. Field for 5 Triple Lindy Burpees (15 count) MARY: v up hammer dog donkey flutter
ANNOUNCEMENTS: hh Friday the 19th wreathes this weekend
COT: when facing diffficult times it’s hard to look too far out so try just looking at the next 90 seconds and take it from there

Tags: thepatriot, Groundhog, 2 percent, Rim Fire, Bob the Builder, Ice Tea, CableGuy, Fiddler, Shake ‘n’ Bake, Ripcord, Wedding Singer

Date: 2025-12-10
AO: theaerie
Q: Lonestar
PAX: Trifecta, Just Jim, Cruise
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
2 squats
2 thrusters
2 shoulder press
2 curls
2 bent over rows
2 merkins
Rest 1 minute

4 squats
4 thrusters
4 shoulder press
4 curls
4 bent over rows
4 merkins
Rest 1:30

6 reps mm
Rest 2 minutes
MARY:
Hammers, freddie Mercurys, planknjacks and mountain climbers ANNOUNCEMENTS:
COT:

Tags: theaerie, Trifecta, Just Jim, Cruise

Date: 2025-12-09
AO: delphi
Q: Pop Fly
PAX: Nano, Rocket, Crop Duster, NOAA, Battleship, Peanuts, Ashe, Atlas, Decibel FNGs: None
COUNT: 10
WARMUP: SSH, Mosey Lap, WMH, WGS
THE THANG:
A) 10 minute EMOM – 2 blockees and run to the 50 yd line and back. EMOM

B) Wall Sit + Coupon Pass + Bear Crawl

C) No Cheat DORA
– 100 Hand Release Merkins / Partner Bear Crawls to 20yd line and back – 100 WW3s / Partner backwards run to 40yd line and back
– 100 Coupon Squats / Partner run to opposite goal line and back

MARY: Flutter Kicks, WWIs, Pickle Pounders, Glees

ANNOUNCEMENTS: Wreaths at Arlington

COT:
>From Demon Copperhead, “No credit given for all the extra miles that take you nowhere.”

Stolen from CableGuy – I too want the end of the year to be easy and it’s not always easy. We took a moment of silence to lock in and think about what we need to accomplish for the rest of the year

Tags: delphi, Nano, Rocket, Crop Duster, NOAA, Battleship, Peanuts, Ashe, Atlas, Decibel