Category: Uncategorized

Date: 2025-07-30
AO: ignite
Q: Legacy
PAX: Kodak, CableGuy, Popeye, Goldfish, meister
FNGs: None
COUNT: 6

WARMUP: the usual
THE THANG: LBT IYKYK running and reps
MARY: LBC (40), Flutters (30)
ANNOUNCEMENTS: check channels 911, Cameroon
COT: Fitz-Hume and meister leaving are big losses; an advantage of F3 is we can try to fill the hole while being ourselves You don’t need to be someone you are not here — but you gotta push yourself because —as Fitz-Hume put it quite correctły — nobody is going to beg you

Tags: ignite, Kodak, CableGuy, Popeye, Goldfish, meister

Date: 2025-07-30
AO: horizon-ao
Q: Magoo
PAX: Gherkin, SPINAL TAP, 3 mile, vplaxico, Purple Rain, Attache’, Rebound FNGs: 1 Rebound
COUNT: 8
WARMUP: Stretchy bits
THE THANG: 1.8 mile hill run with frequent calesthenics stops; 100 dips MARY: More stretchy bits
ANNOUNCEMENTS: Sept 11 stairclimb and all sorts of other things Gherkin said, but I forgot COT: Its a wonderful day, enjoy the sunrise.

Tags: horizon-ao, Gherkin, SPINAL TAP, 3 mile, vplaxico, Purple Rain, Attache’, Rebound

Date: 2025-07-30
AO: thedriveway
Q: SAAS
PAX: Hammer, Flux, Prestige, Play-Doh
FNGs: None
COUNT: 5
WARMUP: usual plus I’s, Y’s and T’s

THE THANG: 3 rounds:
10 overhead press
10 high pulls
10 sit-ups
10 Supermans (supermen?)
10 bear complex (clean, front squat, press, back squat, press) 10 good mornings

MARY: nope

ANNOUNCEMENTS: do yourself a favor and get your “in case of emergency” contact info in your Slack profile.

COT: YHC shared a favorite Clint Eastwood quote of his:

Respect your efforts, and respect yourself
Self-respect leads to self-discipline
When you have both under your belt
That’s real power

Note the chain of causality. Self-discipline is a product of self-respect, which is a product of respecting your efforts. Whatever effort you’re making, even if you only got 1 thing right and 99 things wrong today, respect that effort.

YHC then related this to some stuff going on in his life. IYKYK.

Tags: thedriveway, Hammer, Flux, Prestige, Play-Doh

Date: 2025-07-30
AO: theaerie
Q: Lonestar
PAX: Trifecta, Rifleman
FNGs: 1 Rifleman
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Mosey around the middle school stopping at all sports fields. When there, doing: 5 burpees
10 merkins
20 squats
(Total of 6 stops)
MARY:
Set of 10
Flutter, Freddie Mercury, box cutter and American hammer
ANNOUNCEMENTS:
COT:
Keep committed. Both came out of commitment. Neither wanted to be there, but an FNG showed up!!!

Tags: theaerie, Trifecta, Rifleman

Date: 2025-07-28
AO: thefarm
Q: Firehead
PAX: Running Man, Trilogy, Squatter, Chile, Infinity, Moonshine FNGs: None
COUNT: 7
WARMUP:
Michael Phelps – Cadence
Don Quixotes – Cadence
Beet pickers – cadence
Mosey around the fields – OYO

THE THANG:
2 Rounds
Sprint – whole field (mosey in second round)
40 Air squats- count
30 shoulder taps – cadence

High knees – half field
20 Tricep dip – count
20 Derkins – count

Walking Lunge – Half field
50 SSH – cadence
25 merkins – count
20 Plank Jacks – Cadence (15 2nd round)

MARY:
Penguin crunches, American hammers, flutter kicks, broken bicycle, x-factors, LBCs, plank

ANNOUNCEMENTS:
Trilogy Q on Wednesday, Moonshine on Friday

9/11 stair climb!

COT:
Been reminded that I’m getting old and appreciate at least I’m doing something to stay healthy with the guys at F3.

Tags: thefarm, Running Man, Trilogy, Squatter, Chile, Infinity, Moonshine