Date: 2026-03-30
AO: Hamilton
Q: Hobbyhorse ,
PAX: Ice Tea, Legacy, Hobbyhorse, Sloop
FNGs: None
COUNT: 4
WARMUP: stretches
THE THANG: jog and stop for exercises partially focused on some back and core recovery MARY: yoga stretches and flutters.
ANNOUNCEMENTS: zoom seminar on leadership on April 16. Save the date.
COT: my favorite thing about f3 is the camaraderie. Keep giving and you get back more than you give.
Bank of Physical and Mental Well-being
Date: 2026-03-30
AO: The Patriot
Q: Booking ,
PAX: Wedding Singer, Short Rib, Booking, CableGuy, My Space, Bone, Strange Brew, SAAS, DoorDash, Prestige, Gherkin, Horton, Smokey, citrus, Mullins FNGs: None
COUNT: 15
WARMUP: SSH, IW, HB, WM, CP, MP, WMH, DD, WGS, KK
THE THANG: Coupons on the goal line with all reps being 25 count
OH Press— murder bunny to 25 Curls— back pedal to goal line hand release merkins mosey to 25
Murder bunny to 50— squats—- back pedal to goal line— big bois mosey to 50
Murder bunny to 25 — low rows— back pedal to goal line —- flutter kicks mosey to 25
Murder bunny to goal line —- Atlas shrugs—- back pedal to goal line —- shoulder taps mosey to goal line
Coupon calf raises—- rifle carry to 25– swings— back pedal to goal line —- WW 1 — mosey to 25
Rifle carry to 50— toe taps— back pedal to goal line— merkins— mosey to 50
Rifle carry to 25– leg lifts— back pedal to goal line — penguin crunches— mosey to 25
Rifle carry to goal line — around the worlds—back pedal to goal line —- SSH—- mosey to goal line
Sprint to opposite goal line
lunge walk to 25—
Plank jacks—- lunge walk to 50–
Copper head squats— lunge walk to 25–
Mountain climbers —lunge walk to goal line
10 blockies
MARY: LBC, Freddy Mercuries, Dirty Dog, Donkey Kicks
ANNOUNCEMENTS: Bone-a-thon sign up live- check chanel, new AO- the Agency- starts Thursday just across McLean boarder
COT: We just made a deposit into our bank of physical well- being, now go make an equally important deposit into you bank of mental well- being starting with the perspective that the glass is half-full vs half-empty. Safe travels to those going in spring break and good luck at the airports!
Social Distance
Date: 2026-03-29
AO: Social Distance
Q: 2 percent ,
PAX: Booking, Big Short, Popeyes, Wedding Singer, Bone, Leo, 2 percent FNGs: None
COUNT: 7
WARMUP: keys on the left rear tire
THE THANG: 6+miles, Team 1: ?# Merkins, Team 2: 0 Merkins
MARY: She slept in
ANNOUNCEMENTS: Bone-a-thon 5/30
COT: HawkTuahCoin – was just another pump ‘n dump scheme. Stay vigilant.
Rhode Trippin’
Date: 2026-03-27
AO: Downrange
Q: Slackbot ,
PAX: Trademark, Slackbot
FNGs: None
COUNT: 15
WARMUP: None
THE THANG: Run 5 miles
MARY: None
ANNOUNCEMENTS: None
COT:
Don’t Skip Leg Day
Date: 2026-03-25
AO: Potomac Rising
Q: Tiger Lilly ,
PAX: 120, Tiger Lilly, Baguette, Promoter, FIFA (F3 The Capital), Slip (DR Charleston) FNGs: None
COUNT: 6
WARMUP:
– 20 SSH
– 15 Air Squats
– 10 Merkins
– 10 Carolina Dry Docks
– 10 Lunges (each leg)
– 20 High Knees (each leg)
– 1 easy lap jog
THE THANG:
Dora
– One PAX runs a lap, One PAX complete reps
Round 1
Team Totals:
– 300 Air Squats
– 200 Reverse Lunges (total)
– 200 Monkey Humpers
Round 2 – All together in cadence:
– 50 SSH
– 25 LBC
– 40 SSH
– 20 LBC
– 30 SSH
– 15 LBC
– 20 SSH
– 10 LBC
– 10 SSH
– 5 LBC
Round 3 – Dora
Team Totals:
– 200 Smurf Jacks
– 200 Walking Lunges
ANNOUNCEMENTS:
Convergence coming soon
COT:
Use the right tool for the job.
F3 The Capital 