Category: Uncategorized

Date: 2025-07-17
AO: freestate
Q: Horshack
PAX: Winston, Mumford, Mark Michael
FNGs: None
COUNT: 4
Warm Up
– SSH x 25 IC
– Imperial Walkers x 15 IC
– Carolina Dry Docks x 15 IC
– Mountain Climbers x 15 IC
– Michael Phelps x 15 IC
– Willie Mays Hays x 15 IC
Cherry Pickers x 15 IC
–
The Thang: Ring of Fire
– 8 Stations x 2 rotations
– 1st Rotation: 60 seconds
– After 1st Rotation: 4-3-2-1 Jacobs Ladder
– 2nd rotation: 45 seconds
– After 2nd Rotation: 3-2-1 Jacobs Ladder
1. Merkins
2. Squats
3. Plank Jacks
4. Bonnie Blairs
5. Dips
6. Deep Lunges
7. Mountain Climbers
Monkey Humpers
1.
Mary:
– X Factors x 15 IC
– LBCs x 20 IC
– Leg Lift Rosalitas x 15 IC
– Plank-o-rama 10-10-10-10-10 IC
– Box Cutters x 15 IC
– Flutters x 20 IC

Announcements:
– Thirsty F3rd Thursday tonight
– Ruck & Float July 26 – RSVP & Details on What’s App & Slack
– Please consider donating to Flourishing Seeds – a non-profit run by Atlas from Cameroon – 5 pax from the Capital Region are making a trip in a few weeks. Details here: https://flourishingseeds.org/donate

COT:
– F3 runs on generosity – Qing a workout is where it usually starts
– If you’ve been Qing for a while, consider new opportunities to pay it forward for the next man. Consider the following:
– Offer to take over as Site Q for FreeState – this role should rotate annually, but Deagle has been at it for nearly four years – Raise your hand on slack for serving on a regional leadership role.
– Maybe Co-Q an upcoming CSAUP like the 9/11 Stair climb or the Grunt around Veterans Day You’ll meet great guys across the region and make Maryland proud in the process

Tags: freestate, Winston, Mumford, Mark Michael

Date: 2025-07-18
AO: sparta
Q: Atlas
PAX: Todd Cole (Norm), Pop Fly, Dunder, Monk, Atlas, Hoolihan, Ashe, NOAA FNGs: None
COUNT: 9
Warmup:
Stretch of hamstring
Seal clap
Cherie picker, piano man, cobra kyte
chaos merkin,

The Thang
Burpees + jump over coupon 10 (1 = 1)
Not worthy 10 (1 = 1)
Step up-Squat over the coupon 10 (2 = 1)
Plank and drag coupon 10 (1 = 1)
WW3 10 (2 = 1)

Murder bunny 10 yard
Run to the 50 then up the stairs and back

Rinse and repeat

Mary: Flutter kick with coupon; American hammer

Announcement and prayers:
Ruck & Float
9/11 Stairs climb
Prayers for Monk’s dad

COT: Joshua 6. What is that Jericho wall in your life? What are you doing to face it?
“Jericho walls” refer to seemingly insurmountable obstacles or strongholds that hinder one’s progress or spiritual growth. They represent situations or personal struggles that appear impossible to overcome, much like the fortified city of Jericho in the biblical story.
Believe in yourself, seek out help, humility, obedience, courage, flexibility, uncommon actions

Tags: sparta, Todd Cole (Norm), Pop Fly, Dunder, Monk, Atlas, Hoolihan, Ashe, NOAA

Date: 2025-07-18
AO: horizon-ao
Q: Kodiak
PAX: Old Bay, sticks, 3 mile, Disco, Poe, Hobbyhorse, topspin FNGs: None
COUNT: 8
WARMUP: SSH, TF, IW, DQ
THE THANG: Dora with 100 merkins, 200 squats, 300 SSH, while your partner dribbles a soccer ball to midfield and back. If you miss the shot on the way back, penalty burpee F3 soccer, burpee for missed shots, Mary exercise after every goal MARY: Incorporated
ANNOUNCEMENTS: announcements
COT: Happy Friday, thanks for coming out for a little fun this morning.

Tags: horizon-ao, Old Bay, sticks, 3 mile, Disco, Poe, Hobbyhorse, topspin

Date: 2025-07-18
AO: atlantis
Q: O’Captain
PAX: Furlough, Forceps, Clerk
FNGs: None
COUNT: 4
WARMUP:
THE THANG:

Burpees
Dips
Durkins
Lunges

Rotating at small bridge stop, field and big bridge

Nats stadium steps interval 5 x then 2x
U call it’s

MARY:

Bicycles
Hello Dollie’s
Bows and tows

ANNOUNCEMENTS:
COT:

Importance of patience and giving people grace. And being patient with ourselves. And letting our actions show how the Lord works through our hearts.

Tags: atlantis, Furlough, Forceps, Clerk

Date: 2025-07-18
AO: terrapin-station
Q: Fitz-Hume
PAX: Flat Tire, Goldfish, Kodak, Popeye, 2 percent, CableGuy, Enron, Pepco, Robo, meister, Breach FNGs: None
COUNT: 12
WARMUP: the usual stuff

THE THANG: DORA:

Round 1:

100 x coupon swings
200 x OHPs
300 x curls

One partner works while the walks the lap around Splinter’s Dojo carrying their coupon.

Round 2:

Move to the jungle gym, one partner dead hangs for 20 secs while partner does overhead claps. Repeat until each partner has hung 6 times (2 min total)

MARY: Back to the dojo, each partner does 5x rounds of 10 burpees while other partner takes a lap with their coupon.

ANNOUNCEMENTS: 9/11 stair climb roles, come say hi on Saturday if you have time.

COT: every step, every time.

Tags: terrapin-station, Flat Tire, Goldfish, Kodak, Popeye, 2 percent, CableGuy, Enron, Pepco, Robo, meister, Breach