Category: Uncategorized

Date: 2025-06-12
AO: mother-ruck-ing
Q: citrus , Fiddler
PAX: citrus, SAAS, Pepco, Groundhog, Kodiak
FNGs: None
COUNT: 6
WARMUP: Put on heavy backpack.
THE THANG: Rucked around the Horizonhood. About 3.65 miles (according to my Strava) MARY: :man-gesturing-no:
ANNOUNCEMENTS: :man-gesturing-no:
COT: Let’s start a new AO. Rucking-only (no extra weights, no PT)

Tags: mother-ruck-ing, citrus, SAAS, Pepco, Groundhog, Kodiak

Date: 2025-06-12
AO: olympus
Q: Gherkin
PAX: Nano, Hightower, K-Pop, Atlas, Toolbox, NOAA
FNGs: None
COUNT: 8
WARM UP
SSH, Imperial Walkers
JD Vances, Arm Circles,Cherry Picker, WMH, Downdog, World’s Greatest stretch, Cobra Kai

THE THANG
Zombie Apocalypse Training
While all Zombie hunters know that the best way to kill a zombie is to destroy the brain, what many do not know is that Burpees and Blockees temporarily repel them, akin to how Kryptonite repells Superman. So here’s what we did

Lined up on goal line with coupons

• Murder Bunny to the 5 yard line and perform 10 reps each of Merkins, WW1s, Bobby Hurleys, and Thrusters. • Once exercises are complete, murder bunny to the 10 yard line and repeat.
• HOWEVER, when a Zombie Apocalypse occurs, perform the announced exercise (blockies or burpees) and then continue the exercises you were doing.
• If someone reaches the other goal line before time is up, we are saved from the Zombie Apocalypse. Otherwise…

MARY
Flutter Kicks, LBCs, American Hammers, dirty donkeys

ANNOUNCEMENTS
• announcements channel
• September 11 Stairclimb is out next CSAUP and less than 3 months away. Need a team to Q it.
– Atlas is looking to start having 2.0’s coming at least every other week during the summer

COT
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. It’s all volunteer and 100% peer led. The F3 model doesn’t work without HIMs stepping up to lead. So I want to give the Site-Q, @doodles a shoutout for taking this on. It’s a thankless job.

Also, if you haven’t Qed much, or never before, please take the opportunity to lead. If you’d like a co-Q, talk to Doodles and he can set you up with someone who will help.

If you have Qed a bunch, consider leveling up and taking a site Q role or taking the Q for a CSAUP. 9-11 stairclimb is less than 3 months away and we need to start planning for it.

Tags: olympus, Nano, Hightower, K-Pop, Atlas, Toolbox, NOAA

Date: 2025-06-12
AO: thehighlands
Q: Kenary (F3 Shenandoah)
PAX: Jenner, Jag, Hammer, Hard Knox, Spud, Traveler, Malware, Kenary (F3 Shenandoah) FNGs: None
COUNT: 8
WARMUP:
LB Arm Circles (Forward & Reverse), Willie Mays Hayes, Perfect Stretch, DW Dog, Cobra Chi, and some others that I’m not remembering. Led in Circle-Q style.

THE THANG:
Split into 2 Groups.

(ROUND 1)
Group 1 performs Dan Taylors down field and then sprints back to start. Group 2 performs Jack Webbs while Group 1 is gone.
REPEATO once more

Mosey around the field

(ROUND 2)
Group 1 performs Bear-olina Dry Docks down field and then sprints back to start. Group 2 performs Thor’s Hammers while Group 1 is gone.
REPEATO once more

Mosey around the field

(ROUND 3)
Group 1 performs Dan Taylors down field and then sprints back to start Group 2 performs Little Baby X Factors while Group 1 is gone. REPEATO once more

Mosey around the field

(ROUND 4)
Group 1 performs Dan Taylers (first time) down field and then sprints back to start. Group 2 holds plank while Group 1 is gone.
REPEATO (Second time Method of Transportation was Bear-olina Dry Docks)

(Definitions)
Dan Taylor’s: 1 Squat plus 4 lunges. Ascending count, keep the ratio at 1:4. (2:8, 3:12, etc)
Jack Webbs: 1 Merkin plus 4 Shoulder Taps. Ascending count, keep the ratio at 1:4.
Little Baby X Factors: 1 LBC plus 4 X Factors. Ascending count, keep the ratio at 1:4.
Thor’s Hammer: 1 big boy sit-up plus 4 American Hammers. Ascending count, keeping ratio at 1:4.
Bear-olina Dry Docks: 4 Bear crawl steps plus 1 Carolina Dry Dock. Ascending count, keep ratio at 4:1.

MARY: Included in THE THANG

ANNOUNCEMENTS: Sorry I’m not tracking your regional announcements. I’ll refer you to your announcements channel.

COT: We talked about addiction, and how it takes many forms. Shared some personal details that I don’t particularly want on slack. IYKYK – thanks for letting me share, men!

Tags: thehighlands, Jenner, Jag, Hammer, Hard Knox, Spud, Traveler, Malware, Kenary (F3 Shenandoah)

Date: 2025-06-11
AO: thepatriot
Q: Deliverance , bogey
PAX: Fitz-Hume, Bob the Builder, bogey, CableGuy, Deliverance, Fiddler, Gherkin, NASCAR, SAAS, Piano Man, Pepco, Prestige, Lazlo, Lucius, CashApp, citrus, Ice Tea, Rim Fire, DoorDash, Shake ‘n’ Bake, Wedding Singer, Trademark FNGs: None
COUNT: 22
WARMUP: SSH, Imperial Walkers, Hillbilly, Itty bitty arm circles, Willie Mays Hays, cherry pickers, downward dog, world’s greatest stretch, cobra Kai THE THANG:
Fellowship lap.
Line up on the goal line.
Bear crawl to the 10, 5 squats, lunge walk to goal line, 5 burpees. Bear crawl to the 20, 10 squats, run backwards to goal line, 5 burpees. Bear crawl to the 30, 15 squats, run backwards to goal line, 5 burpees. Bear crawl to the 40, 20 squats, karaoke to goal line, 5 burpees. Bear crawl to the 50, 25 squats, karaoke to goal line, 5 burpees. Merkins.
Fellowship lap.
Mary.
Fellowship lap.
MARY: Ring of Fire: Hand release merkins, LBS, shoulder taps, toy soldiers, etc.
ANNOUNCEMENTS: On Wednesday, bogey is starting a new AO in #theparkinglot with weights but no running
COT: We are made for fellowship and relationships. God wants to have a relationship with you. Seek Him. He has something for you today.

Tags: thepatriot, Fitz-Hume, Bob the Builder, bogey, CableGuy, Deliverance, Fiddler, Gherkin, NASCAR, SAAS, Piano Man, Pepco, Prestige, Lazlo, Lucius, CashApp, citrus, Ice Tea, Rim Fire, DoorDash, Shake ‘n’ Bake, Wedding Singer, Trademark

Date: 2025-06-11
AO: thefarm
Q: Squatter
PAX: Moonshine, Trilogy, Hydro (DR from Ohio)
FNGs: None
COUNT: 4
WARMUP:
SSHs
Michael Phelps
Overhead press
Don Quijotes
Willy Mays Hayes
World’s Greatest Stretch
Mosey
THE THANG:
On the field:
Bent over rows (Coupon)
Reverse Lunges (Each Leg)
Mountain Climbers
Coupon Chest Press

Coupon Drag

At the bleachers:
Derkins
Step Ups (Each leg)
Dips
Overhead Press (coupon)

Rifle carry

On the field:
Goblet Squats
Carolina Dry Docks
Calf raises
Coupon Curls

Repeat as necessary
MARY:
– Freddy Mercury IC
– Flutter Kicks IC
– LBCs (Little Baby Crunches) IC
– Glute Bridges
– Plank Hold
ANNOUNCEMENTS:
Helping Pad Thai move, this Saturday at 0730.
Pad Thai, please repost your address this week as a reminder!

We need a Q for Friday, looking for someone to volunteer, please use Q Signups! COT:
Last coffeteria was very inspiring, learning about the struggles of other parents in the group and how we are all really going through similar situations in life. I felt even more connected to this community and got to experience once again the value of the 2nd F.

Tags: thefarm, Moonshine, Trilogy, Hydro (DR from Ohio)