Category: Uncategorized

Date: 2025-11-02
AO: social-distance
Q: Wedding Singer
PAX: Breach, Bone, Spokes, Popeyes, Piano Man, Brian Tuma(F3Refi GSONC), Booking, Gambler FNGs: None
COUNT: 9
THE THANG: 6 miles, 43 merkins
ANNOUNCEMENTS: we announced we are not a church group
COT: we don’t do that

Tags: social-distance, Breach, Bone, Spokes, Popeyes, Piano Man, Brian Tuma(F3Refi GSONC), Booking, Gambler

Date: 2025-11-02
AO: mother-ruck-ing
Q: Shake ‘n’ Bake
PAX: Shake ‘n’ Bake
FNGs: None
COUNT: 1
WARMUP: coffee
THE THANG: solo ruck
MARY: nope
ANNOUNCEMENTS:
COT: why don’t I have any friends

Tags: mother-ruck-ing, Shake ‘n’ Bake

Date: 2025-11-01
AO: olympus
Q: Yard Sale
PAX: Atlas, Nano, Crop Duster, Roy Hunter, Peanuts, Forgot Name.. FNGs: None
COUNT: 7
WARMUP: Yes
THE THANG:

3 Rounds:

Up and down the ramp from blacktop to soccer field 10 times. Perform an exercise at the bottom

Round 1: 20 Bonnie Blairs (In Cadence)
Round 2: 40 Monkey Humpers (In Cadence)
Round 3: 60 Squats

MARY: 100 LBCs
ANNOUNCEMENTS: The Grunt, Manly Book Club
COT: Life is like going up and down ramp – performing a series of repeated motions. To live for longevity, reinforce the healthy behaviors day after day.

Tags: olympus, Atlas, Nano, Crop Duster, Roy Hunter, Peanuts, Forgot Name..

Date: 2025-11-01
AO: olympus
Q: Hightower
PAX: Pop Fly, Doodles, Walk-on, Monk, Nano, Ashe
FNGs: None
COUNT: 7
WARMUP:
High knee skips, then lots of stretching

THE THANG:
Fellowship lap around LBSS
Stop back courtyard: high knee step ups, then derkins.
Second stop at front entrance: Squats on bench, high knee step ups, derkins Return to parking lot.

3v3 hoops, with extra guy run, when he returns, sub out, next guy runs.

MARY:
Flutter kicks

ANNOUNCEMENTS:
Grunt
Coat drive

COT:
Train for Marginal Decade, this past wknd 60 Minutes air episode. Dr proves that exercise continues your longevity and prepares you for your last decade of life. We get that with F3!

Tags: olympus, Pop Fly, Doodles, Walk-on, Monk, Nano, Ashe

Date: 2025-11-01
AO: potomac-rising
Q: Tiger Lilly
PAX: Baguette, Promoter, FIFA (F3 The Capital), Tiger Lilly, Brony FNGs: None
COUNT: 5
WARMUP:
18 SSH (for 18 innings)
10 Windmills
10 Merkins
10 Squats
5 Carolina Dry Docks (for Jays 5)
6 Lunges each leg (for Dodgers 6)
1 Lap Mosey (~200m)

THE THANG:
Innings 1–6: The Long Game
(Bodyweight grind)
Perform each movement for 45 sec on / 15 sec rest, cycle through all 6 moves. Repeat twice (for 12 min total).
1 Merkins
2 Air Squats
3 Step-Back Lunges
4 Shoulder Taps (plank position)
5 Carolina Dry Docks
6 High Knees in Place

Innings 7–12: Ohtani’s On Fire
(4-for-4 + 5 Walks Theme)
4 exercises, 5 rounds.
1 10 Block Cleans
2 10 Push-Ups
3 10 Jump Squats
4 100m Mosey / Power Walk
Repeat 5 rounds

Innings 13–18: Freeman’s Walk-Off
(6–5 Finisher)
Complete 6 rounds of the following.
• 6-Rep Strength Set:
• Block Overhead Press x6
• Block Squat x6
• 5-Rep Cardio Set (the 5-run opposition):
• 5 Burpees

MARY:
• 18 LBCs
• 6 Heel Taps
• 5 American Hammers
• 1-min Hollow Hold
Finish with 1 deep breath per inning (18 slow inhales/exhales)

ANNOUNCEMENTS:
Veterans Day Workout on Nov 8 at the memorials. See FIFA (F3 The Capital) for details.

COT:
Motivational words were spoke

Tags: potomac-rising, Baguette, Promoter, FIFA (F3 The Capital), Tiger Lilly, Brony