Category: Uncategorized

Date: 2025-04-01
AO: theaerie
Q: Stewie
PAX: Rocketman, Stewie, Trifecta, Chasqui
FNGs: None
COUNT: 4
WARMUP:
Run a lap with soccerball stop at each corner for exercises
– Ssh and willie mays
– Michael phelps and Good mornings
– Inchworms and batwings
– Don Quixote and cherry picker

THE THANG:
Start tabata timer
Every 5 min do 3 burpees for duration of workout

PART 1

Start at goal line
Pax1 push 185lb weighted sled to opposite goal

All other Pax run to midfield line and AlGore for Pax1. Then do an exercise. Next Pax took the sled and repeato. Got through 8 total.

Exercises:

– Merkin with foot raises
– Butterfly sit ups
– Squats
– Carolina dry dock
– Breakdancer

PART 2

Head to the hills for 11s
Thruster at bottom
Bearcrawl up
Overhead press at top and while walking back down

MARY: outta time
ANNOUNCEMENTS:
– New Nantaan Legacy
– Apr26…12 mile speed ruck
– May26…2 Murph options to discuss
– Broad Run or James Madison

COT:

• A fool is arrogant and proud. The HIM is humble and recognizes his blind spots and temptations

• A fool thinks he’ll be fine on his own. A HIM surrounds himself with men who will make him better

• A fool is quick to speak, slow to listen. A HIM listens to advice and surrounds himself with men who will tell him the truth

• A fool is self-focused. A HIM is focused on others and his community.

Closing prayers for physical and spiritual health.

Tags: theaerie, Rocketman, Stewie, Trifecta, Chasqui

Date: 2025-04-01
AO: thegeneral
Q: Gherkin
PAX: Hard Knox, Spud, Fitz-Hume, Robo, Offsides, Hobbyhorse, citrus, Lazlo, bogey, Trademark, Momentum FNGs: None
COUNT: 12
WARM UP
SSH, Imperial Walkers
Hillbillies, Arm Circles,Cherry Picker, WMH
Downdog, World’s Greatest stretch

THE THANG
AMRAP – 3 sets of 3 exercises
with 45 seconds work and 15 seconds rest. Exercises are:
1 Coupon Curls
2 Mucho Legos
3 Overhead press

Truth AND Dare, April Fools Style
One of the goals of F3 is to be a little more open with our F3 brothers so we can foster and grow relationships with each other. To that end, the PAX took turns blindly pulling a slip of paper from a bag.
Each paper had a question on it that he was to truthfully answer and it also had a Dare (an exercise with a number of reps) on it which he led all of the PAX to perform.

MARY
American Hammer, Flutter Kicks, LBCs, and some weird April Fools Frankenstein combo of flutter kicks and LBCs at the same time

ANNOUNCEMENTS
• Announcements channel
• The Murph on Memorial Day
• Convergence in June

COT
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. It’s all volunteer and 100% peer led. The F3 model doesn’t work without HIMs stepping up to lead. One very important leadership role is the site Q. I want to recognize and thank Hobbyhorse for being the site Q for the General. Despite having joined F3 only 18 months ago, he has been a constant presence with over 38 posts at the General and over 200 posts across the region in 2024. He has run Q Schools, co-qed with PAX taking on their V-Q, checked in on guys on IR and overall been very supportive. We need more leaders at F3 like Hobbyhorse. Thank you Hobbyhorse!

Tags: thegeneral, Hard Knox, Spud, Fitz-Hume, Robo, Offsides, Hobbyhorse, citrus, Lazlo, bogey, Trademark, Momentum

Date: 2025-03-29
AO: olympus
Q: Obadiah
PAX: Battleship, Popeyes, Walk-on, Turtle, Doodles, Peanuts, Rollingstone, Hightower FNGs: None
COUNT: 9

WARMUP: leg stretches
THE THANG: Long 2.5-3 mile mosey interrupted with dips, mike tysons, step ups, squats, merkins, derkins, big boys, lbcs, Freddie mercuries, lunges and a lengthy bear crawl over the Lake Braddock dam. MARY: see above
ANNOUNCEMENTS:
COT: blessed are the merciful for they shall receive mercy. You need mercy, how are you offering it?

Tags: olympus, Battleship, Popeyes, Walk-on, Turtle, Doodles, Peanuts, Rollingstone, Hightower

Date: 2025-03-31
AO: thepatriot
Q: Anchorman
PAX: My Space, Wedding Singer, Bob the Builder, Rim Fire, Memento, Strange Brew, Enron, Boardwalk, Sunshine, citrus, Lazlo, Walker, Fiddler, Rambler, Ice Tea, Pilsbury, Hobbyhorse, Smokey, Trademark FNGs: None
COUNT: 19
WARMUP:
– SSH x 10, IP x 10, Arm Circles, CP, Downward dog=> World’s Greatest Stretch => Cobra Kai

THE THANG:
Field Grinder (5 Rounds)
Each round included:
– Upper body work (see below)
– Bear crawl to the 25
– 25 jump squats
– Lunge walk to the 50
– 25 burpees
– Sprint back to the goal line

Upper body work rotated each round:
1. Curls
2. Overhead press
3. Bent-over rows
4. Curls
5. Overhead press

Station 2: Amphitheater Work
– 10 step-ups/jump ups
– 20 dips
– Rinse and repeat x2

Station 3: Hill Dora / One-Two Drill
– 1s ran the hill while 2s performed and vice versa for:
– Flutter kicks
– Squats
– Final hill sprint: 5 burpees at the top, then mosey back, with a quick stop for 10 shoulder taps

Station 4: Everything You Got
· 50 x curls

MARY:
20 x Big Boys
15 x Freddy Mecury (in cadence)

ANNOUNCEMENTS:
-Appalachian Trail
-Murph (Memorial Day)
-Convergence (June)

COT:
Q shared personal reflection on the Navy core values:
Honor. Courage. Commitment.
YHC spent 20 years in the Navy and those values were instilled. Now out of service, those values remain embedded in daily life – and applies to what we’re doing with F3 and in our everyday: integrity, boldness, and showing up consistently for the people around you. Encouraged PAX to reflect on what anchors them.

Tags: thepatriot, My Space, Wedding Singer, Bob the Builder, Rim Fire, Memento, Strange Brew, Enron, Boardwalk, Sunshine, citrus, Lazlo, Walker, Fiddler, Rambler, Ice Tea, Pilsbury, Hobbyhorse, Smokey, Trademark

Date: 2025-03-31
AO: horizon-ao
Q: Booking
PAX: Kodiak, Magoo, Attache’, Disco, 2 percent, Poe, Maguire, Purple Rain, 3 mile FNGs: None
COUNT: 11

WARMUP: SSH IW HB LBAC MP CP WMH DD RS WGS CK

THE THANG: Run to Discovery ES:
25 dips
25 step ups

Dora- partner 1 runs up hill and back while partner 2 does:
100 merkins
150 SSH
200 Squats

25 dips
25 step ups

Run to field for pyramid – at an exercise at each corner to 20 then take one away to get back to 5 burpees – 7 total stops

5 burpees
10 plank jacks
15 shoulder taps
20 big bois

MARY: LBC Flutter Kicks Dirty Dog Donkey Kicks
ANNOUNCEMENTS: Convergence in June, Murph in May
COT: Discussed to story of the prodigal son and how we as men need to forgive others more willingly similar to how the father forgave the son.

Tags: horizon-ao, Kodiak, Magoo, Attache’, Disco, 2 percent, Poe, Maguire, Purple Rain, 3 mile