Category: Uncategorized

Date: 2026-06-19
AO: The Farm
Q: Bonefish ,
PAX: Bonefish, Infinity, Firehead
FNGs: None
COUNT: 3
WARMUP: Mosey around the park, dynamic warmup sequence (knee/ankle pulls, A Skip, B Skip, Heel Scoops, WGS Sequence), arm circles.

THE THANG: Zootopia
5 rounds 40 sec work / 20 sec rest of:
Bear crawl kick through
Inchworm to Merkin
Gorilla walk
Frog jump to inchworm
Panther crawl
Crab walk toe touch

MARY: n/a
ANNOUNCEMENTS: Manassas hike tomorrow – 0645 linkup

COT: importance of maintaining fitness and mobility as we approach and exceed Respect Status – no one bounces back from injury like they did in their 20’s.

Date: 2026-06-19
AO: The Aerie
Q: Lonestar ,
PAX: Rocketman, Rifleman, Lonestar
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below Merkins/merkins with clap
Derkins
Carolina dry dock
Curls for girls
Jump squats
Thruster
Lunges across field and back
Scissor kicks
American hammer
MARY:
ANNOUNCEMENTS:
COT: age is all relative

Date: 2026-06-18
AO: FreeState
Q: Horshack ,
PAX: F3 Scabby, Andrew Churchill, Mumford, Horshack
FNGs: None
COUNT: 4
Warm Up
– SSH x 25 IC
– Imperial Walkers x 15 IC
– Carolina Dry Docks x 10 IC
– Mountain Climbers x 15 IC
– Plank jacks x 15 IC
– 2 laps with Karaoke on the sides
– Cherry Pickers x 15 IC
– Windmills x 15 IC
The Thang: The Escalator Returns
– Pax repeat a series of exercises, escalating up, per the following. – Burpees are OYO; other exercises are OMC:
1. 5 x Burpee, then a lap
2. Add 10 x Alternating Lunges OMC, then a lap
3. Add 15 x Coupon Curl OMC, then a lap
4. Add 20 x Squat OMC, then a lap
5. Add 25 x Dips OMC, then a lap
6. Add 30 x Upright Rows OMC, then a lap
7. Add 35 x Jump Overs OYO, then a lap
8. Add 40 Monkey Scrapers
Mary
– Outlaws x 10 each direction IC
– Leg Lift Rosalitas x 20 IC
– Dying Cockroach x 15 IC
– Freddie Mercuries x 15 IC
– American Hammers x 15 IC
– Reverse Crunches x 15 IC
– Travolta Plank-o-rama
Announcements:
– Thirsty F3rd Thursday 6:30p at Irish Inn
– Ruck & Float VOTE: https://doodle.com/group-poll/participate/bonxkpLa/vote – Prayers for El Camino and his family

COT:

One of the easiest ways to stay comfortable is to get really good at saying no. F3 is built on small yeses — the early alarm, the workout, the Q opportunity, the brother who needs encouragement.

Saying yes is often where growth begins: yes to showing up, yes to being stretched, yes to serving, and yes to the hard thing before we feel fully ready.

That does not mean saying yes to everything; it means keeping our ears and minds open to the right things that make us better men, husbands, fathers, friends, and leaders for our communities and a better world

Find an uncomfortable but good yes and take it, because the life we are seeking is usually waiting on the other side of comfort.

Date: 2026-06-18
AO: Olympus
Q: Crop Duster ,
PAX: Norm, Atlas, Pop Fly, NOAA, Crop Duster, Toolbox, OnlyFans, Doodles, Neutron Jim FNGs: None
COUNT: 10
WARMUP: A little
THE THANG: used a deck of cards – depending on suit would depend on the reps. The card correspond to the exercise. See the pics. The whole deck of 52 plus the hikers was accomplished. The Q messed up and didn’t include the Ace as having an exercise MARY: no time
ANNOUNCEMENTS:
COT: life throws you a curveball wait on it and hit it hard

Date: 2026-06-18
AO: The Agency
Q: Rim Fire ,
PAX: Lazlo, Gherkin, Rim Fire, Hobbyhorse
FNGs:
COUNT: 4
WARMUP: SSH, IW, HB, MP, LBAC, CT, WMH, DD, RS, WGS, CC
THE THANG: A trip through the history of June 18.

Stop 3: board our time machine via a fellowship lap. Arrive in 1494 as part of Joan of Arc’s army. 10 gravediggers in cadence to train, sprint to the 50 and back as part of the charge, 25 coupon swings as part of the battle.

Stop 2: Board our time machine via another fellowship lap. Arrive in 1812 when America declared war on the British. To celebrate, we did two sets each of 25 merkins and 15 American hammers IC.

Stop 3: board our time machine again with a partial fellowship lap. Halfway around the track, we arrived in 1815 when Napoleon lost the battle of Waterloo. In honor of the French, we retreated the rest of the way around the track with a backpedal to the start.

Stop 4: we arrived in 1886 and celebrated the birthday of George Mallory with 20 mountain climbers IC.

Stop 5: boarded the time machine again via another fellowship lap and arrived in 1928. Celebrated Amelia Earhart successfully crossing the Atlantic for the first time with and around the world on the field alternating rifle and farmer carries. Did 20 curls, 20 overhead presses, and 20 low rows.

Stop 6: boarded the time machine and did a partial lap to get to 1940, when Churchill gave his famous Finest Hour speech. Honored the will of the British people with a bear crawl to 50. Then commemorated Charles de Gaulle’s famous appeal to the French resistance with a lunge walk back to the goal line.

Stop 7: boarded the time machine again and ended up in 1983, when Sally ride became the first American woman to go to space. Celebrated with 20 tempo squat jumps. Estimated that our vertical jumps added together was about the same height as low Earth orbit.

Stop 8: got on the time machine one last time to get back to the start. Celebrated a novel occurrence that occurred for the first time today when lazlo was the only packs with an actual cinder block versus a Cinderfit. Did 10 blockies to celebrate. MARY: flutters
ANNOUNCEMENTS: next CSAUP is the 9/11 stair climb. Gherkin is looking for ideas on potentially doing charitable sponsorships. If you have thoughts on a good partner organization for donations, contact him directly.
COT: Take time to look at history. We spend so much time focused on the present that we often forget the guidance we can take from the past.