Category: Uncategorized

Date: 2026-09-06
AO: Monthly Challenge
Q: Legacy ,
PAX: Kodak, Hobbyhorse, East Wing, Legacy, 2 percent, Gherkin FNGs: None
COUNT: 6
THE THANG:
Note: if you did any during the month, you get credit. MFED! There are no winners here. But Gherkin and East Wing went off theirs chains obviously.

The spidey merkin is a great variation of the merkin– a great full body exercise.

COT: September was the month of my 25 wedding anniversary, hence the “25,” for the Married Federal Employee Division, which, in my undaunting half-assed style, I could not even maintain once I headed out of the town in the middle of the month. Next time! SYITG!

Date: 2026-10-01
AO: The Highlands
Q: Jag ,
PAX: Jag, Steak Knives (F3 Cape Fear), LTD, Katniss
FNGs:
COUNT: 4
WARMUP: SSH; Press; LBAC (F&R); Phelps; IW; WMH; RVE; Dogs; Runners; Greatest; Kai; and Fellowship Lap
THE THANG: Coupon Stations – Battle Ropes; Slam Ball; Kettlebell Swings; Bear Crawls with 10# Ball; Skullcrushers; Sandbag Curls; and Thrusters – AMRAP for 60, 60 and 90 seconds. Round 1 included another Fellowship Lap. Round 2 included yet another Fellowship Lap and additional SSH, LBAC and Presses. MARY: IW
ANNOUNCEMENTS: thegrunt is on 11/7 (sign up to Q!) and F3 Cape Fear is holding a convergence on 12/12 ON the USS North Carolina. COT: Challenge yourself. Do something different.

Date: 2026-10-01
AO: The-Agency
Q: Gherkin ,
PAX: Rim Fire, Trademark, Gherkin, Landscape
FNGs: None
COUNT: 4
WARM UP
SSH, Imperial Walkers
Hillbillies, Sprinklers, Cherry Picker, WMH, Downdog, World’s Greatest stretch, Cobra Kai

THE THANG
10 Minute Peter Parker EMOM
– Start on the goal line.
– At the top of each minute perform 10 Peter Parker Merkins then run to the far goal line and back
– Upon return to the goal line perform coupon squats for the remainder of the minute.
Repeat 9 more times, except each round the pax run ten fewer yards out (20 fewer yards total) (with the last round the pax run to the near 10 yard line and back).

Tammy Wynettes
Break up into groups of 2 and performed 3 rounds of Tammy Wynettes (YHC only played the song for the pax once). One partner performs 10 reps of the “timer” exercise while the other performs AMRAP of the other exercise, then switch exercises. Continue until each PAX has performed 100 reps of the timer exercise. – Peter Parker Merkins (timer) & Coupon Squats
– Overhead Press (timer) & American Hammers
– Coupon Swings (timer) & Big Boy Situps

MARY
LBCs

ANNOUNCEMENTS
– Announcements channel
– The Grunt

COT
4 years ago was my first beatdown in F3. While it has helped me get into better shape, I’ve been more blessed by the fellowship and the faith.

Date: 2026-10-01
AO: Downrange
Q: citrus ,
PAX: citrus
FNGs: None
COUNT: 1
WARMUP: Normal stuff
THE THANG: 10-9-8-7-6-5-4-3-2-1 pullups/merkins/tempo squats, with a lap in between MARY: Normal stuff
ANNOUNCEMENTS: Local stuff
COT: After Q recently came off a lengthy painful injury, he focused on celebrating what he could do, not lamenting what he could not.

Date: 2026-09-30
AO: The Farm
Q: Firehead ,
PAX: Squatter, Chile, Firehead
FNGs: None
COUNT: 3
WARMUP:

Michael Phelps x 20
Don Quixotes x 20
Hillbillies x 20
Mosey around Field

THE THANG:

SSH – 100 single count
Alternating Side Squat – 20
Mountain climber -25

Bear Crawl to midfield
WWII sit-up- 20
Diamond Merkin – 25

Dip – 25
Incline Merkin – 20
Derkin – 15

High Knee – to end
Plank Jack – 25
Monkey Humper – 20

Sprint – back
Wide Arm Merkin – 20
Squat – 40

Mosey around inside of fields

MARY:
American hammers, penguin crunches, LBCs, side crunches, hello dolly’s, Superman’s, plank

ANNOUNCEMENTS:
Squatter Q on Friday
Road cleanup on Saturday

COT:
Grateful to visit and help parents over weekend. Be sure to reach out to those that matter to you.