Category: Uncategorized

Date: 2025-01-04
AO: thesandlot
Q: Maguire
PAX: AI, Boardwalk, CableGuy, citrus, Trademark, Hobbyhorse, Legacy, Klinger, Summit, Forceps, Spud, Mess(y), @doordash FNGs: 1 @doordash
COUNT: 14
WARMUP: Side straddle. Imperial Walkers. Little Bitty. Cherry Pickers. Downward Dog. cobra Kai. 3 burpees in between each.

THE THANG:
Dora. Partner up. 75 merkins. 150 LBC. 100 squats.
Mosey w some 3 Burpees. Go down the back stairs.
Air press. Joe Louis. Calf raises. Occasional 3 burpees.
Mosey up stairs.
Series of dips and step ups on front tables.
Mosey back downstairs. Don’t forget burpees.
Ring of fire 2x of planks and leg raises.
Mosey back up stairs.
Ricky Bobby around the Talledega short track front circle. Burpee and run. Make sure all 14x PAX get to do it twice.

MARY: Flutter. Toy Soldier. American Hammer. Freddie Mercury. LBCs. Thanks CableGuy Summit for suggestions.

ANNOUNCEMENTS: Check channels for trail runs and more.

COT: life presents up and downs. Control what you can control. Hammer, maximize and celebrate the Ups. Mitigate, lesson and support the lows.

Tags: thesandlot, AI, Boardwalk, CableGuy, citrus, Trademark, Hobbyhorse, Legacy, Klinger, Summit, Forceps, Spud, Mess(y), @doordash

Date: 2025-01-02
AO: thehighlands
Q: LTD
PAX: LTD
FNGs: None
COUNT: 1
WARMUP: side straddle hop, imperial hillbilly (new for 2025), vegetable root extractor, burpees, slow lap feeling sorry for myself
THE THANG: 30 merkins, lap, 40 squats, lunges to the goal line, 30 dips, lap, decline merkins, bear crawl to the goal line, diamond merkins, lap, several rounds of dips and pull ups on the playground, lap MARY: WWIIs, 50 flutter kicks, crunches
ANNOUNCEMENTS: Get well soon!
COT: N/A

Tags: thehighlands, LTD

Date: 2025-01-03
AO: terrapin-station
Q: CableGuy
PAX: Ice Tea, Mulligan, Fitz-Hume, meister, 2 percent, Flipper, Play-Doh, Legacy, Siren FNGs: None
COUNT: 10
WARMUP: SSH, IW, HB, AC, WMH, DD, WGS
THE THANG: Escalator punctuated by laps around the field, slightly intensified to 10 Burpees per round. We did bonus burpees after to get to 100: 10 x Burpee, then a lap
10 x Burpee, 10 x Merkin, then a lap.
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x SSH IC. MARY: No time
ANNOUNCEMENTS: Burpee month, AMBAB, ARC on March 1
COT: Here’s to starting 2025 strong – all of you have benefitted from routine – use it to continue strengthening your foundation so you can branch out to building up others … your families, friends, colleagues.

Tags: terrapin-station, Ice Tea, Mulligan, Fitz-Hume, meister, 2 percent, Flipper, Play-Doh, Legacy, Siren

Date: 2025-01-03
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Sherpa, Promoter, Bachelor
FNGs: None
COUNT: 4
WARMUP:
15 SSH IC
6 burpees SC
10 windmills IC
10 high knees IC
10 IW IC
Greatest stretch
Stretch what you need

THE THANG:
20 merkins, 1 thruster
19, 2
18, 3
17, 4
16, 5
15, 6
14, 7
13, 8
12, 9
11, 10
10, 11
9, 12
8, 13
7, 14
6, 15
5, 16
4, 17
3, 18
2, 19
1, 20

Short easy 100 ft mosey between each set as rest

MARY:
No time

ANNOUNCEMENTS:
Friday is official
Thirsty third thursdays are on my reminder cal
Fourth Friday runs are on my reminder cal

COT: new year new goals. I have some personal goals I’m really going to be working towards. More sleep, way less drinking. As a group I have goals for us as well and I think you’ll know what I’m gonna say next. I want to grow the MoCo F3 region. RA mentioned Julius West middle and I love that option. We want to offer the benefit of F3, the camaraderie, the fellowship to more men in our area but we need to bring it to them in the form of convenient locations. So I’ll once again ask you to keep it in mind. I’ll keep bringing this up as a topic and also offer my services in any way needed.

Tags: potomac-rising, Sherpa, Promoter, Bachelor

Date: 2025-01-01
AO: thefarm
Q: Pad Thai
PAX: F-No, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP:
Michael Phelps, Willy Mays Hayes, Beet Pickers, LBACs, and mosey one lap around the field

THE THANG: Introduction to basic exercises (x 10 single count): Merkins
Wide-Arm Merkins
Diamond Merkins
Erkins (inclined Merkins)

Mosey one lap around the field

Introduction to basic exercises (x 10 IC):
Knee Raises + Hello Dollys (On your 6, knees to chest, then forward hovering off the ground 10-15degrees and fan out, back in—repeat) Flutter Kicks
The Little Baby Crunches

Mosey across field and back.
Repeat

Introduction to basic exercises (x 10 IC)
Side-Straddle Hop
Squat Thrust
Mountain Climber

Jacob’s Ladder: 1-6 burpees at one line on field, 6-1 squats Mosey to other line
Repeat with Merkins instead of burpees.

MARY: Swimmers, Sweat Angels, Nolan Ryans, Big Boi Sit-ups, and American Hammers

ANNOUNCEMENTS:

COT:
Shared the following from OBT reflecting upon that first workout:
One of F3’s greatest successes is that there is no such thing as ‘The F3 Man’ — in the sense of there is no template or singular mold that a man must think or behave according to.
F3 is men, in all their variety (from the guys who run five-minute miles to the ones who spend more time chit-chatting than doing exercises). The only requirement for citizenship is the willingness to post, and we will always make room in the tent for you; we know that if you are in proximity, you will be changed.

“Happy anniversary to all of the pax and thanks to every single one of you for making this thing what it is. May we all be changed a little bit more into High Impact Men in the new year.

—OBT, co-founder of F3, slightly modified by infinity & Pad Thai.

Tags: thefarm, F-No, Matthew – Running Man