Category: Uncategorized

Date: 2026-05-04
AO: The Farm
Q: Firehead ,
PAX: Short-Timer, Infinity, Firehead
FNGs: None
COUNT: 3
WARMUP:
SSH, Don Quixotes, Beet Pickers, Willie Mayes Hayes

THE THANG:
Inspired by from Naperville F3 workout

Tabata 8 rounds each, adjusted to 6 rounds midway due to time.
– Episode 1 = The Phantom Merkins (Merkins)
– Episode 2 = Attack of the Curls (Curls)
– Episode 3 = Revenge of the Shoulders(Coupon overhead press) – Episode 4 = A New Hop (Bonnie Blairs Or standing broad jump) – Episode 5 = The Empire Strikes the Back(Coupon Swings)
– Episode 6 = Rows of the Jedi (Bent Over Rows)
– Episode 7 = The Force Does Squats (Air Squats)
– Episode 8 = The Last Jackee (Burpee with a Side Straddle Hop) – Episode 9 = Rise of Imperial Walker (Imperial Walkers)

MARY:
X-wing crunches, Y-wings ( Rosalitas)

ANNOUNCEMENTS: need Q for Wed, visiting PAX for Q on Friday

COT: Today’s workout marks three years doing F3. Grateful for the consistency it has brought me.

Date: 2026-05-04
AO: Hamilton
Q: 2 percent ,
PAX: Hobbyhorse, Legacy, Goldfish, Jag, 2 percent, Sloop, Traveler, Rebar FNGs: None
COUNT: 8
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch, Fellowship Lap

THE THANG:
2 teams – 3 rounds of Max Effort Pull Ups mixed in with Dips/Slow Squats/Peter Parkers
Back to the field for Evolution of Man, Breading the Cutlet, Lurpees, Bunny Hops, Broad Jumps Dirty Hookups, Step Ups/Derkins/Hip Dips

MARY: Flutter Kicks, Side Leg Raises, 90 Degree Alternating Leg Glute Bridges, Nolan Ryan’s

ANNOUNCEMENTS: Murph 5/25, Bone-A-Thon 5/30, Convergence 6/6 Roosevelt Island, New Pop Up AO/Happy Hour this week! Congratulations to Sloop for taking over the reigns as the new site Q for Hamilton. Thank you for your service Hobbyhorse!

COT: F3 is not just a workout group, it is a community.

Date: 2026-05-04
AO: Horizon
Q: 3 mile ,
PAX: 3 mile, Kodiak, Purple Rain
FNGs: None
COUNT: 3
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch,
THE THANG: mosey to minor hill, stops along the way for various merkins, upper and lower body, MARY: ran out of time
ANNOUNCEMENTS: Murph, convergence, Boneathon, Boardwalk HH
COT: I love mosey’ing around the ’hood workouts bc 1) they allow for lots of chatting, catching up on the weekend 2) they’re effective and 3) they’re easy to plan.

Being a dad can be hard, finding the balance between a hug and kick in the butt. Realizing, as we compare notes on our kids, that the challenge is always there – regardless of age. Grateful for F3, for the dudes that show up, it’s a beautiful thing we have – being able to talk with other dads, to share the joy and the pain of raising kids … to be on the journey together.

Date: 2026-05-04
AO: Acropolis
Q: Doodles ,
PAX: Atlas, Doodles, Monk, Hightower
FNGs: None
COUNT: 4
WARMUP: ssh, arm circles, Willy, cherry twists, down dog, WGS, sciatic stretch, kobra Kia, child pose. THE THANG:
1 mile run around the lake, then rounds of 7 pull ups, 15 merkins, 30 air squats. Did 6 rounds then 2-3 rounds on your own. 8 round totals = 56 pull ups, 120 merkins, 240 squats. MARY: each gave exercise- LBCs, pickle pointers, box cutters, J los ANNOUNCEMENTS: Murph on May 25, convergence June 6.
COT: Kentucky Derby inspiration. Golden tempo was in last place out of the gate, at 1/2 mile, at 3/4 mile and won the race surpassing the field in only 1/4 mile on the outside. Inspiration is run your race, run at your tempo. As we do the Murph, find your pace and your comfort level of reps.

Date: 2026-05-04
AO: Terrapin Station
Q: Gherkin ,
PAX: Gherkin, Groundhog, Enron, Ice Tea, Ripcord
FNGs: None
COUNT: 5
WARMUP
SSH, IWs, Hillbillies, Michael Phelps, Cherry twists, Willie Mays Hays, down dog, worlds greatest stretch THE THANG –
Murph Prep – DORA style
– Mosey to the jungle gym and break into 3 groups
– Each group starts at a separate station. Station 1 = 5 Pull ups, Station 2 = 10 Merkins, Station 3 = 15 squats
– When the timer starts, each pax has 20 seconds to do the exercise for that station. – After 20 seconds, each pax has a 10 second break to rotate to the next station – Repeat until each pax has rotated through each station 15 times. F3 SPEED Cornhole
Rules:
– Break into 2 teams
– The throw line is 10 yards from the exercise line and the boards are 7 yards from the throw line.
– All PAX begin performing the first exercise of Set A while one PAX from each team bear crawls from exercise line to the throw line, throws 4 bags, notes his score, picks up all 4 of his bags, drops them at the throw line and runs back to his team.
– That team then moves on to the next exercise in the set and the second pax repeats the process.
– The process is repeated until a team has scored 21 or more. (3 points for bags through the hole, 1 point for each bag on the board, learners are 0). – Alternate between exercise sets A and B.
Exercises:
Set A – Merkins, Mucho Leggos, American Hammer, Burpees
Set B – No Cheat Merkins, Bobby Hurleys, Mountain Climbers, Burpees
MARY
LBCs
ANNOUNCEMENTS
– Pop-up AO with post beerateria starting Thursday nights in Arlington – The Murph Challenge Memorial Day at George Mason
– Boneathon Saturday May 31st
– Convergence is the first Saturday of June at Roosevelt Island

COT
Grateful for F3 as YHC is coming up on 55.