Category: Uncategorized

Posted on

The Helmsworth

Date: 2026-01-09
AO: Potomac Rising
Q: FIFA (F3 The Capital) ,
PAX: FIFA (F3 The Capital), Baguette
FNGs: None
COUNT: 2
WARMUP:
SSH
HIGH KNEES
MC/Merkin
CP

THE THANG:
25/20/15/10/8/25 reps of
curls on Q
overhead press on Q
skull crushers on Q
squats on Q
bent over rows on Q
12/10/8/6/6/12 rainbows on Q
Farmer carry
10 Captain Thor
mosey

MARY:
ANNOUNCEMENTS:
COT:

Posted on

olympus 12 Days of F3mas

Date: 2025-12-20
AO: olympus
Q: Hightower
PAX: Popeyes, Peanuts, NOAA, Flea, Doodles, citrus, Walk-on, Ashe FNGs: None
COUNT: 9
WARMUP:
Dynamic warmup and stretching

THE THANG:
12 Days
Round 1 run up or down the hill
Round 2 Burpees
Round 3 Merkins
Round 4 jump squats
Round 5 Big Boys
Round 6 American Hammers
Round 7 Diamond merkins
Round 8 CarolinaDryDocks
Round 9 Raindeer crawls
Round 10 Monkey Humpers
Round 11 SSH in cadence
Round 12 Calf raises

Ultimate frisbee

MARY:
Flutter kicks

ANNOUNCEMENTS:
2F opportunities, join in!!

COT:
The days of shorter daylight are over! Let’s celebrate Winter Solstice, as everyday gets a bit longer now!! Great time to self reflect on new Goals, Challenges, resolutions as we near the new year.

Tags: olympus, Popeyes, Peanuts, NOAA, Flea, Doodles, citrus, Walk-on, Ashe

Posted on

tg10 AMBAB Prep

Date: 2025-12-20
AO: tg10
Q: Gherkin
PAX: Daaa Auditor, Rim Fire, Lazlo, Tariff, citrus, Trademark FNGs: None
COUNT: 7
RESULTS:
Citrus 82 at the General
Rimfire 76 TheSandlot
Gherkin 73 The General
Tariff 68 the General
Trademark 64 The sandlot
Daa Auditor 61 HoyaPaxa
Trademark 52 (practice round??) Hoya Paxa
Lazlo 55 The General

THE THANG:
We haven’t had a good burpee beatdown in a while so let’s correct that.

Here’s this week’s challenge:
Start your timer
Run 10 yards and back and then do as many burpees as you can for the remainder of minute 1.
At the beginning of minute 2, run 20 yards and back and then do as many burpees as you can for the remainder of minute 2.
At the beginning of minute 3, run 30 yards and back and then do burpees for the remainder of the minute. Continue that pattern for 10 minutes.
Your score is your number of burpees you complete.

If you can’t figure out the pattern, DM Legacy. SYITG!

MARY: A beatdown
ANNOUNCEMENTS: New TG10, monthly challenges and annual challenge coming in 2026!

COT:
This TG10 was actually a trap to select the 2026 AMBAB Q. The Q is the highest scorer who has not Qed the event before. I believe Citrus has been the AMBAB Q, so congratulations to Rim Fire!!

Tags: tg10, Daaa Auditor, Rim Fire, Lazlo, Tariff, citrus, Trademark