Category: Uncategorized

Date: 2025-09-18
AO: olympus
Q: Pop Fly
PAX: Nano, Atlas, Doodles, Toolbox, Roddick, Ashe, Peanuts, NOAA FNGs: None
COUNT: 9
WARMUP: Yes
THE THANG: IPC Week 2
MARY: No
ANNOUNCEMENTS: 2ndf next Thursday, 3rdf on 18 October
COT: The Q thanked everyone for coming out and relayed how much it means to all the PAX when you know the beatdown is going to suck, and you come out anyways. That’s the brothership aspect of F3

Tags: olympus, Nano, Atlas, Doodles, Toolbox, Roddick, Ashe, Peanuts, NOAA

Date: 2025-09-17
AO: thefarm
Q: Firehead
PAX: Running Man, Squatter, Trilogy, Lumbergh
FNGs: None
COUNT: 5
WARMUP:
Michael Phelps, Willie Mays Hayes, Don Quixotes, Mosey Around the Fields

THE THANG:
Circuit with 3 rounds of each Cycle

Cycle 1:
Merkin
Plate Curl
Goblet Squat
Mountain Climbers
Coupon Overhead Press

Cycle 2:
Coupon Row
Plate Swing
SSH
Coupon Skull Crushers
Inchworm Merkins

MARY:
Flutter Kicks, LBCs, Rope Climbers, Rosalitas, American Hammers

ANNOUNCEMENTS:
Running Man has Q for Friday, Tentatively Firehead for Saturday

COT:
Do what you can to keep in contact with friends. Leverage F3 for the same reason beyond just the workout.

Tags: thefarm, Running Man, Squatter, Trilogy, Lumbergh

Date: 2025-09-17
AO: thedriveway
Q: bogey
PAX: Play-Doh, 2 percent, Bone, Hops, Flux
FNGs: None
COUNT: 6
WARMUP: SSH, IW, HB, MP, MNC, DQ, WMH, DDog, Kobra Kai

THE THANG: Circuit Workout (3 rounds)

Buy-in for each round: hand walkout to merkin, burpees, blockees, or *man-makers (using dumbbells: 1 rep = merkin on dumbbells to single arm row L/R to burpee standup with curl to OHP)

Round 1: warm-up round using block/coupon
Rounds 2-3: PAX CHOICE – add-in dumbbells, sandbags, KBs. PAX have the option of scaling (up and/or down) weights and reps as wanted. For example, increase weight while lowering rep count; or, lower weight while increasing rep count.

OHP
Curls
Low Row
KB/coupon swing
Over shoulders (sandbag or sand kettlebell), or coupon grave diggers with block Deadlift or squat with sandbag/coupon/etc
KB/coupon shrugs or hi-pulls

Cash-out after each round:
20x merkins
10x mtn climbers IC
10x shoulder taps IC

MARY: 30x flutter kicks IC with coupon or sandbag overhead hold

ANNOUNCEMENTS: IPC Friday, Bone-a-thon next year, Play-Doh EC ladder strength training starts mid-October on Fridays

COT: A career milestone is approaching next year and is weighing on YHC. This milestone is coming, and it’s a good thing, but this is still a change for YHC. Change is not always easy, and YHC is working on facing it head-on. YHC credited F3 and the PAX for being there for him through other changes and challenges in life and YHC re-affirmed his commitment to the PAX to be there for them. Thank you, men.

Tags: thedriveway, Play-Doh, 2 percent, Bone, Hops, Flux

Date: 2025-09-17
AO: ao-the-bullpen
Q: Crystal
PAX: Trolley, Peloton
FNGs: None
COUNT: 3
WARMUP:
Ssh
Mike Phelps
Beet picker
Don Quixote
THE THANG:
Merkin
Lunges
American hammers
Ssh
Overhead press
Monkey humpers
High, slow flutter kicks
Repeat, add 3 to the count.
We did 8 rounds (for a total of 108 reps per exercise)
100lb farmers carry rotation

MARY:
ANNOUNCEMENTS:
COT: the ooda loop, don’t quit when it gets hard, you feel buried but you’ve been planted, and it’s never too late to start your day over

Tags: ao-the-bullpen, Trolley, Peloton

Date: 2025-09-17
AO: thepatriot
Q: Booking
PAX: Lazlo, Shake ‘n’ Bake, Hobbyhorse, Bob the Builder, Wedding Singer, Gus, Fiddler, Rim Fire, Trademark, CableGuy FNGs: None
COUNT: 11
WARMUP: SSH, IW, HB, MP, WM, DD, WGS, KK
THE THANG:
Line up on the goal line
Run to 20 yard line— 20 merkins—back pedal to goal line
Run to 40 yard line—20 merkins/ 20 calf raises–back pedal to goal line
Run to 40 yard line–20 merkins/ 20 calf raises/ 20 copperhead squats—back pedal to goal line
Run to 20 yard line—20 merkins/ 20 calf raises/ 20 copperhead squats/ 20 SSH (i/c)–back pedal to goal line
Run to opposite goal line–20 merkins/ 20 calf raises/ 20 copperhead squats/ 20 SSH (i/c)/ 20 monkey humpers–back pedal to goal line

Bear Crawl to 10 yard line- 10 plank jacks—lunge walk to goal line
Bear Crawl to 20 yard line–10 plank jacks/ 10 shoulder taps–lunge walk to goal line
Bear Crawl to 30 yard line- 10 plan jacks/ 10 shoulder taps/ 10 big bois–lunge walk to goal line

Mosey to Amphitheater for 2 rounds of 20 dips/ 20 step ups—mosey back to field MARY: Flutter Kicks, Toy Soldiers, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: IPC Week 2 on Friday at The Patriot
COT: “God Grant me the serenity to accept the things I can not change, courage to change the things I can, and wisdom to know the difference” Maintain your level of composure and use your wisdom to know when to walk away from a discussion or conflict. At times, it takes wisdom and class to step away from a controversial situation.

Tags: thepatriot, Lazlo, Shake ‘n’ Bake, Hobbyhorse, Bob the Builder, Wedding Singer, Gus, Fiddler, Rim Fire, Trademark, CableGuy