Category: Uncategorized

Date: 2025-02-13
AO: freestate
Q: Cannoli
PAX: Pigeon, Mumford, Bachelor
FNGs: None
COUNT: 4
WARMUP: SSHs, Imperial Walkers, Plank Jacks, Shoulder Taps, Mountain Climbers, Merkins, Michael Phelps, Windmills, Cherry Pickers THE THANG:
1) 4 exercises x multiples of 25, 20, 15 and 10: coupon curls, overhead presses, bent over rows, taintscrapers 2) Mosey to front of school
3) 4exercises x multiples of 25, 20, 15 and 10: coupon squats, coupon lunges, high knees (in cadence), stepovers 4) Suicide
5) 5 burpees
MARY:
Freddie Mercuries, dying cockroach, Outlaws, Scissors, Flutters ANNOUNCEMENTS:
COT: Thankful to have this group to provide support and stability given the upending of many lives happening these days. F3 is a source of strength and stability.

Tags: freestate, Pigeon, Mumford, Bachelor

Date: 2025-02-14
AO: sparta
Q: K-Pop
PAX: Nano, Peanuts, NOAA, Pop Fly, Rambler, Obadiah
FNGs: None
COUNT: 7
WARMUP: ssh, phelps, Squats, mossey, worlds greatest
THE THANG:
50 yards and back murder bunny in between
at each 10 yard mark new exercise for 10+ reps
Overhead Press
thrusters
Squats
lunges
curls
burpees
Calf Raises
curls
mtn climbers

mossey to blocks
3x Rounds 10 reps each
box jumps
dips
mericans
mtn climbers

mossey to other blocks
2x Rounds
step ups
mike Tysons
flutter Kicks

mossey back to field

MARY: yes
ANNOUNCEMENTS: arch, Sunday ruck
COT: Quick to listen, open to learn, thoughtful to speak

Tags: sparta, Nano, Peanuts, NOAA, Pop Fly, Rambler, Obadiah

Date: 2025-02-14
AO: thefarm
Q: Squatter
PAX: Infinity, Sparky_The Farm, Lumbergh, Matthew – Running Man FNGs: None
COUNT: 5
WARMUP:
– SSHs IC
– Grady Corns IC
– Don Quijote IC
– Willie Mays Hayes IC
– Imperial Walkers IC
– Triangle mosey

THE THANG:
Dora – Pax 1 Sprints length of field and back while Pax 2 does:

100 – Merkins
150 – Coupon Overhead Press
200 – Coupon Curl
250 – LBCs
300 – Coupon Bench Press
100 – Goblet Squats

MARY:
– Rosalitas IC
– Penguin Crunches IC
– Rope climbers IC
– American Hammers
– Flutter Kicks

ANNOUNCEMENTS:
Ruck Saturday 0700, Beatdown on Monday 0700

COT:
Reminder to schedule your routine health checkup!

Tags: thefarm, Infinity, Sparky_The Farm, Lumbergh, Matthew – Running Man

Date: 2025-02-14
AO: theaerie
Q: Stewie
PAX: Stewie, Rocketman, Chasqui, Trifecta
FNGs: None
COUNT: 4
WARMUP:
Jog around track passing soccerball
Stop intermittently to exercise.

SSH + Michael Phelps
Batwings + Don Quixote
Cherry Pickers + Mountain Climbers
Willie Mays Hays + Worlds Greatest Stretch

THE THANG:
The Xs
Start center of field
Sprint to corners
Exercise
Bear crawl back to ctr
Repeato

(Top Left):
Jump X Squats – Jump Squat but make an X with the body.
(Top Right ):
Shoulder Tap Merkins
(Bottom right ):
Curtsey Rev Lunges
(Bottom left)

The Os
6 Stations
Start/End of turns and midway of straights. MoM with coupon

1. Thruster + murder bunny
2. CPR + curl carry
3. Kbell swing + rifle carry
4. Squat + coupon hug walk.
5. Smurf straddle hops + baby diaper
6. Monkey Humpers

MARY:
Escalator
Counterclockwise each PAX chooses 10x exercise to add to previous callout. Do at least 4 exercises 10x_X factors (Stewie)
10x_X factors + 10x_BBS (Chasqui)
10x–X factors + 10x_BBS+ 10x_Glute Bridges (Rocketman)
10x–X factors + 10x_BBS+ 10x_Glute Bridges+ 10x_Merkins (Trifecta)

ANNOUNCEMENTS:
Tuesdays beatdowns in Haymarket are unofficially ongoing! Long Park, Haymarket. 0530. Coordinate preblast for next week here, on theaerie channel. Spread the word!

COT:
We show up here in the gloom, pushing ourselves to be stronger, faster, and better men. But the real test of strength isn’t how many merkins you can do or how fast you can run—it’s how well you love and lead the woman who stands beside you when times are not easy.

Loving your M isn’t about just bringing home a paycheck or handling the heavy lifting. It’s about being present, being intentional, and choosing her daily—especially when life gets busy.

Three main points:
• Serve her without being asked. Little things—dishes, coffee, a note—those matter. • Pursue her like you did before she was your wife. Never stop dating her.
• Lead with strength, but love with humility. She doesn’t need perfection—she needs your presence, your effort, and your commitment.

Dont just love when it’s easy, love when it’s hard, when it’s inconvenient, when it requires sacrifice. Because that’s what strong men do.

So today, go home and show her, not just tell her that she’s your priority.

Tags: theaerie, Stewie, Rocketman, Chasqui, Trifecta

Date: 2025-02-14
AO: thepatriot
Q: CableGuy
PAX: Strange Brew, bogey, Big Short, Bone, Lazlo, Lucius, Shake ‘n’ Bake, Boardwalk, Rim Fire, Flipper, Smokey, Legacy, Jag, Wedding Singer, Maguire, Hobbyhorse FNGs: None
COUNT: 17
WARMUP: SSH, IW, HB, AC, CP, WMH, DD, CK
THE THANG:
Thang 1: Marvelous Mini Mile:
Line up on the goal line and stand by for the Marvelous Mini Mile: 10x Overhead Press
100M/Y Farmers Carry
10x Goblet Squat
100M/Y Rifle Carry
10X Low Rows
100 M/Y Farmers Carry
10X Coupon Swing
100M/Y Rifle Carry
Continue rounds with 20, 30, 40 reps to complete Mile
Thang 2: Mini JG
Mosey a trip around the campus with stops for five Burpees. Think we did 20. Cap it with a ring of fire, 5 Pickle Pounders From A High Plank per Pax. MARY: LBC, Freddie Mercury. Toy Soldier
ANNOUNCEMENTS: Arc March 1, Boneathon May 31
COT: Lots of people in our area going through some things and feeling a lot of pressure with a lot to get off their chest. Put any opinions or judgement aside and just be a safe haven for those around you who need someone to talk to – be a great listener and a safe space.

Tags: thepatriot, Strange Brew, bogey, Big Short, Bone, Lazlo, Lucius, Shake ‘n’ Bake, Boardwalk, Rim Fire, Flipper, Smokey, Legacy, Jag, Wedding Singer, Maguire, Hobbyhorse