Category: Uncategorized

Date: 2025-09-19
AO: atlantis
Q: Hubble
PAX: Clerk, Hammer, Hammerhead, Forceps, Palmetto
FNGs: None
COUNT: 6
WARMUP:
Good mornings
Arm circles
Beet pickers
hamstring stretch OYO
Cobra Kai
Mosey to Nats Park stairs

THE THANG:
10 Derkins
Stairs
10 Monkey Humpers
Stairs
10 Burpees
Stairs
10 Dips
Stairs
(Repeat 4x)
Pause halfway for reverse planks and LBCs to spare dying legs. Modify counts as needed.

Backwards run halfway back
Single leg step ups
Mosey the rest

MARY:
15 Xs and Os
15s Side Planks L and R
20 Heels to heaven
60s Plank hold
20 Dead Bug

ANNOUNCEMENTS:

COT:
Sometimes challenging to let go of responsibilities – pride, fear, credit, etc.
But one person isn’t as strong as a team. Even if you are smarter, faster, stronger, more capable – you’re just one guy.
This coming week, look for ways to build up your teammates and multiply your efforts.

Tags: atlantis, Clerk, Hammer, Hammerhead, Forceps, Palmetto

Date: 2025-09-19
AO: thefarm
Q: Running Man
PAX: Firehead, Squatter, Lumbergh, IKEA
FNGs: None
COUNT: 5
WARMUP
Beet pickers
Willy Mayes Hayes
Arm circles
Don Quixote
Mosey around the soccer fields

THE THANG
Ring of fire
Side straddle hops
20 squats
20 lunges
5 burpees
10 shoulder taps
20 BBS
10 seconds low plank
10 monkey humpers
5 no surrenders
10 commandos

COT
Better to fail with honor than win by fraud.
https://m.youtube.com/watch?v=94_sWrWsXbE&pp=0gcJCRsBo7VqN5tD

Tags: thefarm, Firehead, Squatter, Lumbergh, IKEA

Date: 2025-09-19
AO: terrapin-station
Q: Flipper
PAX: Booking, CableGuy, bogey, Groundhog, Breach, Sloop, Popeye FNGs: None
COUNT: 8
WARMUP: SSHs, HBs, Windmills, RVEs, WMHs, DD, runners stretch.

THE THANG: start off with a mosey to the front steps at O’Connell. Two rounds of step ups, durkins, and dips.

Lunge walk to the front of the school and split up into two groups with one group holding wall planks, and the other roof running to the end of the driveway.

Mosey back to the turtle playground.

Round 1: 3 round trips of rifle carry around the circle drive and then 5 ties to bars. Round 2: 3 round trips of farmers carry and then 3 pull-ups.

Ring of fire!

MARY: LBCs, shoulder taps

ANNOUNCEMENTS: check out the backpacking channel for the upcoming climb

COT: try to find some time every day to pause and focus. In the words of Ted Lasso, “yesterday is history, tomorrow is a mystery, and today is a gift. That’s why it’s called the present y’all.”

Tags: terrapin-station, Booking, CableGuy, bogey, Groundhog, Breach, Sloop, Popeye

Date: 2025-09-19
AO: horizon-ao
Q: SAAS
PAX: Disco, Attache’, Prestige, Legacy, Kodiak
FNGs: None
COUNT: 6
WARMUP: Usual plus I’s Y’s and T’s and some inchworms
THE THANG: Under a conjunction of the waning moon and Venus, three magical (and very buff) gnomes mystically appeared at three ceremonial stations, each with a magical bowl of sacred movements. PAX ritualistically proceeded around the triangle, performing the prescribed movements to appease the gnomes and bring peace to the kingdom. MARY: 50 LBCs, 1 minute plank, 50 LBCs
ANNOUNCEMENTS: Old Rag, Coffee
COT: My wife gave me these three workout gnomes because she “thought I needed some friends” when I worked out alone in my backyard. This made YHC realize he needed more friends, and thanks the F3 community being those friends.

Tags: horizon-ao, Disco, Attache’, Prestige, Legacy, Kodiak

Date: 2025-09-19
AO: thepatriot
Q: Bob the Builder
PAX: Anchorman, citrus, Enron, NASCAR, Jag, My Space, Walker, Hobbyhorse, Obadiah, Hops, 2 percent, DoorDash, Traveler, sticks, Lazlo, Rim Fire, Jewel F3 Phoenix FNGs: None
COUNT: 18
WARMUP: standard

THE THANG:

• R1: 400m run + 20 Cleveland Rocks
• R2: 400m run + 200ft coupon lunges
• R3: 400m run + 30 blockees
• R4: 400m run + 200ft redrum bunnies
• R5: 400m run + 40 thrusters
• R6: 400m run + 200ft crawl bears
• R7: 400m run + 50 coupon swings
• R8: 400m run + 200ft burpee broad jumps

MARY: n/a

ANNOUNCEMENTS:

COT: YHC is encouraged seeing these PAX push into their challenge zone for IPC. See if you can apply that same challenge mindset to all areas of life—work, family, faith, relationships.

Tags: thepatriot, Anchorman, citrus, Enron, NASCAR, Jag, My Space, Walker, Hobbyhorse, Obadiah, Hops, 2 percent, DoorDash, Traveler, sticks, Lazlo, Rim Fire, Jewel F3 Phoenix