Category: Uncategorized

Date: 2025-11-17
AO: thepatriot
Q: Rim Fire
PAX: Bone, Wedding Singer, Hops, Prestige, Piano Man, Couch Potato, Fiddler, Bob the Builder, SAAS, Memento, Smokey FNGs: None
COUNT: 12
WARMUP: SSH, penalty burpee, IW, HB, MP, LBAC, CT, WMH, DD, RS, WGS, CC THE THANG:
5 minute EMOM rounds

Round 1:
15 overhead press
15 curls
15 low rows
15 coupon merkins (each arm)

Coupon carry to opposite goal line

Round 2:
15 coupon squats
15 coupon lunges (2 is 1)
15 WWIII
15 American hammers (2 is 1)

Coupon carry to opposite 25

Round 3:
15 burpees
15 mountain climbers IC
15 plank jacks IC
15 imperial squat walkers

Coupon ruck up and down the home stands

MARY: PAX choice of flutters, Freddie Mercury, donkey kicks, dirty dogs, merkins, Nolan Ryan, WWI, WWII, Air Force merkins, toy soldiers, and LBCs ANNOUNCEMENTS: Boneathon in May
COT: The inspiration for this workout came from being downrange in Santa Barbara and working out at an AO there. Take advantage of the fact that F3 is a national organization, and try to work out when you’re traveling. It keeps you on track and also can provide some creative additions to our workouts back here at home.

Tags: thepatriot, Bone, Wedding Singer, Hops, Prestige, Piano Man, Couch Potato, Fiddler, Bob the Builder, SAAS, Memento, Smokey

Date: 2025-11-17
AO: horizon-ao
Q: vplaxico
PAX: Kodiak, Purple Rain, 3 mile, Poe, SPINAL TAP
FNGs: None
COUNT: 6
WARMUP:
THE THANG: jump ropes and exercises
MARY:
ANNOUNCEMENTS:
COT:

Tags: horizon-ao, Kodiak, Purple Rain, 3 mile, Poe, SPINAL TAP

Date: 2025-11-17
AO: hamilton
Q: Booking
PAX: Legacy, Gherkin, Sloop, Popeye, Hobbyhorse, Jag, Hard Knox, Goldfish FNGs: None
COUNT: 9

WARMUP: SSH, IW, HB, MP, LBAC, WM, CP, WMH, DD, WGS, CC
THE THANG:
10 OH Press — backwards run to opposite goal— 10 burpees— forward run back to goal 20 curls- backwards run to opposite goal — 20 merkins— forward run back to goal
30 low rows—- backward run to opposite goal-30 shoulder taps – forward run to goal
40 coupon squats- backwards run to opposite goal— 40 big bois— forward run to goal 50 coupon calf raises — backward run to goal 50 SSH in cadence— forward run
Come down the pyramid with 40, 30, 20, 10 of the above but just forward running both ways
MARY: flutters, LBC, penguin crunches, Freddy mercuries, dirty dog, donkey kicks
ANNOUNCEMENTS: football at compound 12/6, Charlie Brown Christmas at ignite Wednesday
COT: take stock of your accomplishments and where you fell short in 2025.. take credit for partial goals met and modify where necessary to finish 2025 strong

Tags: hamilton, Legacy, Gherkin, Sloop, Popeye, Hobbyhorse, Jag, Hard Knox, Goldfish

Date: 2025-11-16
AO: mother-ruck-ing
Q: Strange Brew , Popeye, Sunshine
PAX: Popeye, Sunshine
FNGs: None
COUNT: 3
WARMUP: none
THE THANG: rucking
MARY: n/a
ANNOUNCEMENTS: none
COT: coffee

Tags: mother-ruck-ing, Popeye, Sunshine

Date: 2025-11-15
AO: tg10
Q: Gherkin
PAX: Hobbyhorse, Traveler, Rim Fire
FNGs: None
COUNT: 4
Fantastic work men!

WARMUP: OYO
THE THANG: 10 minute AMRAP, in sets of 11, of WWIIs, Basic Burpees and No surrenders MARY: A 45 minute beatdown
ANNOUNCEMENTS: see the channel
COT: Gratitude for our veterans

Tags: tg10, Hobbyhorse, Traveler, Rim Fire