Date: 2025-09-30
AO: freestate
Q: Horshack
PAX: Rebound, Deagle, Cannoli, Mark Michael, Dungeon Master, CashOnly, F3 Scabby, Pigeon FNGs: None
COUNT: 9
Warm Up
– SSH x 16 IC
– Shoulder Taps x 16 IC
– Mountain Climbers x 16 IC
– Monkey Humpers x 16 IC
– Grady Corn x 16 IC
– 2 Laps w/ High Knees on the side
– LONG COUNT Willie Mays Hayes x 8 IC
– Michael Phelps x 16 IC
– Cherry Pickers x 16 IC
The Thang: Dean Smith – the Four Corners (40 – 50 second AMRAP)
Chest – Farmer Carry coupon to each corner
– Chest Press
– Pull Unders (plank position, pull coupon under body, alternate sides) – Pull Overs (on 6, arms straight lifting coupon from ground overhead) – Power Twists (lay on back, lift coupon from one side to the other) Legs – Alternating Lunge to each corner
– Squat
– Jump Over
– Thrusters
– Reverse Lunge
Arms – Rifle Carry to each Corner
– Curls
– Skull Crushers
– Overhead Press
– Cross Grip Lift
Mary:
– American Hammer x 16 IC with Coupon
– Scissors x 16 IC w/ Coupon Overhead
– Windshield Wipers x 16 IC with Tall Coupon
– Feet In Coupon Lift x 16 IC – 4 inches off the ground
COT:
My mom would have been 82 years old yesterday. Shout out to the moms out there – and be good to them.
Accelerate 2025: looking for 12 donors from FreeState!
https://givebutter.com/accelerate2025/f3-the-capital/
Young men today are facing an awful storm of isolation, anxiety, and depression.
A gift to F3 Nation fuels a proven, grassroots network where men build strength, character, and community—then we turn it around and invest in others.
Your donation helps create free workouts that forge friendships, accountability, and personal purpose.
In short, you’re not just supporting F3 today —you’re passing something positive and life-giving to the next generation.
Give today so we can continue to “give it away” to young men who need our time, our presence, and our example.
Tags: freestate, Rebound, Deagle, Cannoli, Mark Michael, Dungeon Master, CashOnly, F3 Scabby, Pigeon
