Category: Uncategorized

Date: 2025-11-01
AO: olympus
Q: Yard Sale
PAX: Atlas, Nano, Crop Duster, Roy Hunter, Peanuts, Forgot Name.. FNGs: None
COUNT: 7
WARMUP: Yes
THE THANG:

3 Rounds:

Up and down the ramp from blacktop to soccer field 10 times. Perform an exercise at the bottom

Round 1: 20 Bonnie Blairs (In Cadence)
Round 2: 40 Monkey Humpers (In Cadence)
Round 3: 60 Squats

MARY: 100 LBCs
ANNOUNCEMENTS: The Grunt, Manly Book Club
COT: Life is like going up and down ramp – performing a series of repeated motions. To live for longevity, reinforce the healthy behaviors day after day.

Tags: olympus, Atlas, Nano, Crop Duster, Roy Hunter, Peanuts, Forgot Name..

Date: 2025-11-01
AO: olympus
Q: Hightower
PAX: Pop Fly, Doodles, Walk-on, Monk, Nano, Ashe
FNGs: None
COUNT: 7
WARMUP:
High knee skips, then lots of stretching

THE THANG:
Fellowship lap around LBSS
Stop back courtyard: high knee step ups, then derkins.
Second stop at front entrance: Squats on bench, high knee step ups, derkins Return to parking lot.

3v3 hoops, with extra guy run, when he returns, sub out, next guy runs.

MARY:
Flutter kicks

ANNOUNCEMENTS:
Grunt
Coat drive

COT:
Train for Marginal Decade, this past wknd 60 Minutes air episode. Dr proves that exercise continues your longevity and prepares you for your last decade of life. We get that with F3!

Tags: olympus, Pop Fly, Doodles, Walk-on, Monk, Nano, Ashe

Date: 2025-11-01
AO: potomac-rising
Q: Tiger Lilly
PAX: Baguette, Promoter, FIFA (F3 The Capital), Tiger Lilly, Brony FNGs: None
COUNT: 5
WARMUP:
18 SSH (for 18 innings)
10 Windmills
10 Merkins
10 Squats
5 Carolina Dry Docks (for Jays 5)
6 Lunges each leg (for Dodgers 6)
1 Lap Mosey (~200m)

THE THANG:
Innings 1–6: The Long Game
(Bodyweight grind)
Perform each movement for 45 sec on / 15 sec rest, cycle through all 6 moves. Repeat twice (for 12 min total).
1 Merkins
2 Air Squats
3 Step-Back Lunges
4 Shoulder Taps (plank position)
5 Carolina Dry Docks
6 High Knees in Place

Innings 7–12: Ohtani’s On Fire
(4-for-4 + 5 Walks Theme)
4 exercises, 5 rounds.
1 10 Block Cleans
2 10 Push-Ups
3 10 Jump Squats
4 100m Mosey / Power Walk
Repeat 5 rounds

Innings 13–18: Freeman’s Walk-Off
(6–5 Finisher)
Complete 6 rounds of the following.
• 6-Rep Strength Set:
• Block Overhead Press x6
• Block Squat x6
• 5-Rep Cardio Set (the 5-run opposition):
• 5 Burpees

MARY:
• 18 LBCs
• 6 Heel Taps
• 5 American Hammers
• 1-min Hollow Hold
Finish with 1 deep breath per inning (18 slow inhales/exhales)

ANNOUNCEMENTS:
Veterans Day Workout on Nov 8 at the memorials. See FIFA (F3 The Capital) for details.

COT:
Motivational words were spoke

Tags: potomac-rising, Baguette, Promoter, FIFA (F3 The Capital), Tiger Lilly, Brony

Date: 2025-11-01
AO: thesandlot
Q: Gherkin
PAX: Lazlo, citrus, Legacy, Klinger, Baywatch, Fish Fry, Defiance, Enron FNGs: None
COUNT: 9
WARM UP
SSH, IWs, Arm Circles, Michael Phelps, Cherry Pickers, WGS, Down Dog, Cobra Kai

THE THANG
Overcome a series of obstacles that are similar to those in a Spartan race. After each overcoming each obstacle, run to 14th street and back, and then move on to the next obstacle.

Bucket (Coupon) Carry
Carry your coupon to the far end of the turf and execute 6 burpees. Perform this 4 times for a total of 24 burpees.

Army Crawl
Army crawl 50 feet, execute 6 burpees. Perform this 4 times for a total of 24 burpees.

Monkey Bars
Cross the monkey bars and then execute 6 burpees. Perform this 4 times for a total of 24 burpees.

Balance Beam
Traverse the balance beam and execute 6 burpees. Perform this 4 times for a total of 24 burpees.

Cargo Climb
Climb to the top of the cargo net and down and then execute 6 burpees. Perform this 4 times for a total of 24 burpees.

MARY
LBCs

ANNOUNCEMENTS
– The Grunt on Saturday 11/8 – no thesandlot
next week!
Toy drive – Lazlo collecting
Fish Fry is organizing a team for the Taco Bell 50k ruck

COT
This past February 1. Ethan Densley, a very good friend of YHC’s family, took his own life. Today is his 24th birthday.
He was a Spartan race trifecta champion and loved overcoming the obstacles in the races. Burpees were one of his favorite body weight exercises. Thank you for celebrating his birthday with YHC today.

Tags: thesandlot, Lazlo, citrus, Legacy, Klinger, Baywatch, Fish Fry, Defiance, Enron

Date: 2025-10-31
AO: thefarm
Q: Running Man
PAX: Firehead, Infinity, Lumbergh, Moonshine
FNGs: None
COUNT: 5
WARMUP
Beet pickers
Willy Mays Hayes
Don quixotes
Heel raises
Itty bitty arm circles
Mosey around the fields

THE THANG
Motivators
Frankenstein walk to midfield (by bleachers)
54321 squats and air squat as partners
54321 shoulder taps and plank
54321 crunches and holds
54321 itty bitty arm circles and holds
54321 dips and holds
Spider walks (crab walks) back to the beginning
Circle of death
SSH
5 burpees
5 big boy situps
5 reverse lunges
10 glute bridges (5 each leg)
5 Grady corns
5 no surrenders
5 second plank hold
5 Mericans
5 WWIIs

Bear crawl to mid field
40 squats
Walking lunge to start
50 second wall sit

MARY
Flutter kicks
Side crunches
American hammers
Superman

COT
A gentleman died in Utah during an F3 workout, unfortunately. His obituary spoke very highly of F3 and how meaningful it was to Tony. I’m grateful for F3 and our friendship and motivation.

Tags: thefarm, Firehead, Infinity, Lumbergh, Moonshine