Category: Uncategorized

Date: 2025-04-07
AO: hamilton
Q: bogey
PAX: Legacy, Lazlo, Goldfish, Spud
FNGs: None
COUNT: 5
WARMUP: SSH, IW, HB, MNC, MP, CP, DDog, Kobra Kai

THE THANG: 4 rounds of 4-ct exercises at 14-reps each, various modes of travel between each round.

Round 1
14 Merkins IC
14 Copperhead coupon squats IC
14 Blockees
Mosey to opposite endline
10x shoulder taps IC
Mosey to midline
10x mtn climbers
Mosey return to start

Round 2
14 Merkin Jacks IC
14 Imperial Squat Walkers IC
14 Blockees
Mosey to midfield, hold
Bearcrawl to endline, hold
10x shoulder taps IC
Return mosey

Round 3
14 Knerkins/Chuck Norris IC
14 Monkey humpers IC
14 Blockees
Mosey to opposite endline
10x shoulder taps IC
Mosey to midfield
Bearcrawl to start

Round 4
14 T-Merkins IC
14 Copperhead coupon squats IC
14 Blockees
10x mtn climbers IC
10x shoulder taps IC

Batwings (keep arms up until Recover)
20 LBACs IC forward, 1x 10-ct
20 LBACs IC reverse, 2x 10-ct
20 Seal Claps IC, 3x 10-ct
20 Overhead Claps IC, 4x 10-ct

MARY: 54 flutter kicks IC

ANNOUNCEMENTS: 2F E-W gathering in Falls Church in April, Murph Memorial Day, June Convergence

COT: On Sunday, YHC witnessed his 11-yo gymnast compete in a meet in which she did not medal, and (again) was the only gymnast on her team not to medal. Needless to say she was devastated. This scenario has played out multiple times this year and last. And yet his 11-yr old picks herself up and gets back to work. She is building resilience. YHC is building resilience and believes this is a life-long process. YHC shared 5 pillars of resilience (self awareness, mindfulness, self care, positive relationships, & purpose) and pointed to F3 as a means of building resilience. YHC thanked the HIMs for showing up in the rain and gloom in an effort to become better men to face the challenges that life throws their way. Well done, men!

More from resilience post:
✔Self Awareness is having a clear perception of who you are. ✔Mindfulness is a state of active, open attention on the present.
✔ Self care is our ability to function effectively in the world while meeting the multiple challenges of daily life with a sense of energy, vitality, and confidence.
✔Positive Relationships are the bonds we have with others, creating a happier and more fulfilled, supported, supportive, and connected life.
✔Purpose is a recognition that we belong to and serve something bigger than ourselves. Our purpose helps to shape the mindset and attitude we have toward others and the events we experience.

Tags: hamilton, Legacy, Lazlo, Goldfish, Spud

Date: 2025-04-07
AO: thepatriot
Q: Booking
PAX: Anchorman, Boardwalk, CableGuy, Ice Tea, Smokey, Wedding Singer, Rim Fire, Lucius, Strange Brew FNGs: None
COUNT: 10

WARMUP: SSH, WM, IW, HB, CP, WMH, MP, DD, WGS
THE THANG:
10 OH Press— backwards run to far 10 —- 10 burpees mosey to goal line 20 Low rows— backwards run to far 20— 20 merkins mosey to goal line 30 curls— backwards run to far 30— 30 mountain climbers i/c mosey to goal line
40 atlas shrugs—- backwards run to far 40–40 copperhead squats mosey to goal line 50 coupon calf raises—- backwards run to 50– 50 SSH i/c mosey to goal line 40 coupon swings —- backwards run to 40– 40 shoulder taps i/c mosey to goal line 30 around the worlds —- backwards run to 30– 30 squats mosey to goal line 20 curls — backwards run to 20 – 20 merkins mosey to goal line 10 blockies—- backwards run to 10– 10 burpees run to goal line

Fellowship lap

Lightening round 20x each
OH press
Curls
Atlas shrugs
Low rows
Squats
Calf raises

MARY: dirty dogs, donkey kicks, toy soldiers
ANNOUNCEMENTS: convergence, east meets west happy hour, Murph, bone a thon
COT: think about one thing you can do more of today and one thing you can do less off today to better yourself and those around you

Tags: thepatriot, Anchorman, Boardwalk, CableGuy, Ice Tea, Smokey, Wedding Singer, Rim Fire, Lucius, Strange Brew

Date: 2025-04-05
AO: freestate
Q: Birdman
PAX: Horshack, Winston, Deagle, Cannoli, FIFA (F3 The Capital), Bluto, Hot Sauce FNGs: None
COUNT: 8
WARMUP:
SideStraddleHops 15X IC
Swingbillies 15X IC
Mountain Climbers 15X
Tennessee Rocking Chairs 12X
Back Stretch 30 seconds

THE THANG
2.5+ mile run with interval stops
Merkins 15X
Squats 12X

Merkins X15
Michael Phelps

Tyson Push Ups 15X
Dips 15X

Merkins 15X

Leg Swings 12X
Dips 10X

Merkins 15X
Side Straddle Hops 15X

6 MoM
LBCs 15X
American Hammer 17X
Crab Touch 12X
Slow Freddie Mercuries X 20 IC
Plank-o-rama 1 minute
Flutter Kicks 15X large
Flutter Kicks 15X small

Tags: freestate, Horshack, Winston, Deagle, Cannoli, FIFA (F3 The Capital), Bluto, Hot Sauce

Date: 2025-04-04
AO: terrapin-station
Q: Legacy
PAX: Enron, Kodak, Hobbyhorse, Ice Tea, 2 percent, Gherkin, Popeye, Goldfish FNGs: None
COUNT: 9
WARMUP: SSH, Imperial Walker, Hill Billy, Yadda Yadda Yadda
THE THANG: It started out promising, but I hadn’t checked the radar and was blissfully unprepared. Worse, I did not know that some of us were only about 27 hours a way from a bludgeoning at thesandlot But I digress already. We started with an 11, involving burpees and WWIIs, and this went well, except for lighting and then ultimately, rain. So, we took cover. The rest of my planned workout involved hanging on the monkey bars, obviously not a great idea. But we improvised, did rounds of Merkins and Squats (per the Murph) and then rounds of dips and American Hammers. Popeye then unleashed a Mega-Broga round of planks which made me miserable. Then we did more rounds of merkins and squats. Along with a specialty of the House and TS, the Circle of Thrust, more merkins, squats and it seems folks got their money’s worth. MARY: See above
ANNOUNCEMENTS: The Murph, The Convergence, and thank you 2 percent
COT: What Gherkin said: thank you to 2 percent, who is the Site Q here (and was the Site Q at the General). Site Qs are key to F3. Starting terrapin-station was a brilliant leadership move. SYITG!

Tags: terrapin-station, Enron, Kodak, Hobbyhorse, Ice Tea, 2 percent, Gherkin, Popeye, Goldfish

Date: 2025-04-06
AO: mother-ruck-ing
Q: Ice Tea
PAX: Popeye, Red Dawn, citrus, Speedo, Trademark, Hobbyhorse FNGs: None
COUNT: 7
WARMUP: Nah

THE THANG: A 3.4 mi hike up Minor’s Hill and around FC and Arlington.

MARY: Let’s have coffee.

ANNOUNCEMENTS: That coffee was meh.

COT: Have a great Sunday!

Tags: mother-ruck-ing, Popeye, Red Dawn, citrus, Speedo, Trademark, Hobbyhorse