Category: Uncategorized

Date: 2025-09-12
AO: thefarm
Q: Trilogy
PAX: Infinity, Firehead, Running Man
FNGs: None
COUNT: 4
WARMUP:
SSH
Arm Circles
Imperial Walkers
Michael Phelps
Willy Mays Hayes
Beet Pickers
Moroccan Nightclubs
Don Quixotes

THE THANG:
(with weights)
Overhead Press
Curls
Upright Row
Grady Corn

MARY:
Tempo LBC
Rosalitas
Plank count

ANNOUNCEMENTS:
COT:
Caring what people think about you is ok – if it is the right people.

Tags: thefarm, Infinity, Firehead, Running Man

Date: 2025-09-12
AO: terrapin-station
Q: 2 percent
PAX: Tariff
FNGs: None
COUNT: 2
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Willy Mays Hays, RVE’s, Arm Circles, Michael Phelps, Don Quixotes, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG:

Thang 1 – AMRAP 10 minutes:
15 OH Press | 12 Rows
10 Pull-Ups | 15 Curls
12 Skull Crushers

Thang 2 – Dora
100 Chest Press
75 Upright Rows
50 Pull-Ups
(P1 run 50 yds, P2 reps, switch)

Thang 3 – Ladder 8’s
Thrusters + KB Swings

MARY: Flutter Kicks, Freddie Mercury’s, Nolan Ryans

ANNOUNCEMENTS: Old Rag

COT: F3 is a non-denominational group. As the Q, you are encouraged to share your personal thoughts and beliefs openly, without fear of judgment. This freedom is one of the qualities that makes our group truly unique and special.

Tags: terrapin-station, Tariff

Date: 2025-09-12
AO: sparta
Q: Obadiah
PAX: Battleship, NOAA, Hoolihan, Atlas, Pop Fly, Norm, Peanuts, Doodles, Monk FNGs: None
COUNT: 10

WARMUP: leg work up – WMH, down dog, Michael Phelps, cherry pickers
THE THANG: IPC week 1 – 2 thrusters + 2 100 meter sprints, 4 thrusters, 4 100 meter sprints, pattern continues for 50 min.

A few select PAX did their own thang
MARY: none
ANNOUNCEMENTS:
COT: lots of hurting in this world, let’s help with the healing. That means getting comfortable being uncomfortable.

Tags: sparta, Battleship, NOAA, Hoolihan, Atlas, Pop Fly, Norm, Peanuts, Doodles, Monk

Date: 2025-09-12
AO: horizon-ao
Q: 3 mile
PAX: Kodiak, Disco, vplaxico, citrus, CableGuy, Bone, Attache’, sticks, bogey, Old Bay FNGs: None
COUNT: 11
WARMUP:
– SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, seated twist, fellowship lap THE THANG:
– Tabata – 25 / 10 ; run to end of field and back in between sets – Merkins, (Offset / Deficit / Incline/Decline)
– Curls – full, upper, lower repeat
– OH press ; front raise
– Flutter kicks with coupon / WW2s
– Rows / upright, 1 armed,
MARY: LBCs
ANNOUNCEMENTS: Bone-athon in May 😉
COT: Ask for help. It can feel weird bc we’re dudes. its not weakness, its strength. And people want to help. But you gotta ask.

Tags: horizon-ao, Kodiak, Disco, vplaxico, citrus, CableGuy, Bone, Attache’, sticks, bogey, Old Bay

Date: 2025-09-12
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Nico Thielmann, Jeremy Hurlbutt
FNGs: None
COUNT: 3
WARMUP:
SSH
Windmills
Cherry pickers
Willie mays hays

THE THANG:
1 pax runs the stairs 5 times

Other pax do AMRAP of following exercises until total number is reach. Pax with highest count at end of stairs run is the number you start with for the next round.

300 Squats
200 Merkins
100 big boy sit ups

MARY:
20 LBC IC
Plank o Rama

ANNOUNCEMENTS:
Thirsty 3rd Thurs next week
4th Friday run the following week

COT:
9/11 stair climb was excellently run as always. I personally find events like that, where all attendees are present for a common reason even though none of us are super connected and in some cases have never met one another, to be extremely powerful and moving. It was a great way to honor the memory of those we lost 24 years ago.

Tags: potomac-rising, Nico Thielmann, Jeremy Hurlbutt