Category: Uncategorized

Date: 2026-09-02
AO: The Driveway
Q: Trademark ,
PAX: Roulette, Prestige, Trademark, Play-Doh
FNGs: None
COUNT: 4
WARMUP: SSH, FSH, Motivator, AC, CA, WMH, Typewriter, Inch Worm, Mericins, Plank, Side plank, Peter Parker, Parker Peter.
THE THANG: 60 on, 30 off. Work = 5x Swing Right Arm, 2x OH Press Right Arm, 5x Swing Left Arm, 2x Press Left Arm, 5x Swing Both Arms, 2x Swing Both Arms. MARY: Cool down exercises and stretches
ANNOUNCEMENTS: 911 stair climb, Iron Pax Challenge, Let’s talk about a Kettle Bell Club program three days a week COT: Everyone loves a homecoming

Date: 2026-09-02
AO: The Aerie
Q: Lonestar ,
PAX: Baby Driver, Lonestar, Trifecta
FNGs: None
COUNT: 3
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
11’s with merkins and squats
2 set of:
:40 sec dead hang, :40 sec balls to wall, 10 jump squats then run a lap MARY:
20 big boy
10 Freddy Mercury
10 American hammer
ANNOUNCEMENTS:
9/11 climb!!!
COT:

Date: 2026-09-02
AO: The Farm
Q: Gus ,
PAX: Gus, Firehead
FNGs:
COUNT: 2
2 miles of mosey
200 merkins
200 squats
200 big boy sit-ups

Proverbs 2:6-8
For the Lord gives wisdom; from his mouth come knowledge and understanding; he stores up sound wisdom for the upright; he is a shield to those who walk in integrity, guarding the paths of justice and watching over the way of his saints.

Date: 2026-09-01
AO: FreeState
Q: F3 Scabby ,
PAX: Horshack, Dungeon Master, F3 Scabby, Pigeon, Winston, Shepherd FNGs: None
COUNT: 6
WARMUP: SSH, IW, merkins, Willie mays Hayes, world’s greatest stretch, pigeon
THE THANG: partner Dora. 100 merkins, 200 LBC, 300 squats. P2 runs half suicide.
Four corners w. Coupons. Burpee broad jump. Rifle carry to next corner. Curls, OH press, squats, merkins. Rifle carry lunge walk to next corner. People’s chair w coupons. Rifle carry to next corner. Burpee broad jump again. Bear crawl back to coupons. Rifle carry to corner. Pull ups & step ups. Rifle carry to people’s chair again.
MARY: LBC, American Hammer, F Mercury, merkins, plank o Rama, flutter, scissors, box cutters. ANNOUNCEMENTS: stair climb 9/11
COT: teamwork!

Date: 2026-09-01
AO: The General
Q: Hobbyhorse ,
PAX: Roulette, Robo, Booking, Gherkin, Tariff, Ice Tea, Hobbyhorse FNGs: None
COUNT: 7
WARMUP:
THE THANG: 4 stations for different stages of Wilford Brinley’s life: station 1 for his time in the marines — 50 hand release merkins. Station 2 for time as bodyguard for Howard Hughes- beard crawl to 20, check for threats, crawl bear back 3x. Station 3 for time as stuntman: 25 count plank and 25 shoulder taps. Station 4 for time as a blacksmith: 50 defiance step ups.ln between stations do 5 old man basic burpees. Close out with ring of fire where a good Wilfred Brimley quote halved the merkin sequence. MARY: ww2, hammer, flutter, dog, donkey, bug
ANNOUNCEMENTS: Gherkin is distributing shirt orders. F3 burning man
COT: COCOON is a movie about a group of old men, led by Wilford Brimley’s character. They seemingly find a fountain of youth and hijinks follow. When the movie was released, Wilford Brimley was 50 years old, 8 months, and a few days, leading to a short-lived internet meme of crossing the Wilford Brimley Line at that exact age. I am thankful F3 helped me get in shape and keep me feeling young. Today, I crossed the Wilford Brimley line and am thankful for my health.