Category: Uncategorized

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Birthday Beatdown

Date: 2026-05-26
AO: FreeState
Q: Horshack ,
PAX: Pigeon, Deagle, Andrew Churchill, Hotsauce, Cookies, Horshack, Mumford, Cannoli FNGs: None
COUNT: 8
Warm-Up
– 55 Side Straddle Hops
– 5 Burpees
– 11 Imperial Walkers
– 11 Hairy Rockettes
– 11 Dirty Dogs each side
– 11 Mountain Climbers
– 11 Piano Keys
– 5 Burpees
– 55 seconds of high knees

The Thang Part 1:

5 rounds. 55 total reps per round.

At each station, PAX complete 11 reps in cadence, then rotate.

1. Merkins
2. Squats
3. Bird Dogs
4. Alternating Lunges
5. Mountain Climbers

Part 2: Partner 1 works while Partner 2 mid court and back bear crawl

– 55 Carolina Dry Docks
– 55 Squats
– 55 Big Boy Sit Ups
– 55 Alternating lunges
– 55 Shoulder taps

Mary

– Plank-o-rama 11 count
– 55 LBCs
– 15 American Hammers
– 15 Leg Lift Rosalitas
– 25 Flutter Kicks
– Stretch-o-rama

Count off / Name-o-rama

Announcements:
Terrapin Station beatdown this Friday May 29,
Bone-a-thon relay on Saturday May 30,
Convergence on Sat June 6 at TR Island

COT:
Conversation with Bachelor . . . I’ve lived long enough to know that chasing more — more success, more status, more stuff, more approval robs me of peace.

So the question is not, “How many years have I lived?” but rather “What am I doing with the years I have left?”

F3 gives us the opportunity to keep showing up. We are not trying to beat time, but get more from the time we have left. More time helping others, and pouring energy and love into our families and friends . . . stop wasting energy on things that will not last and invest more in those relationships and causes that make life worth living

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Hero WOD ‘Bert’

Date: 2026-05-25
AO: The Farm
Q: Gus ,
PAX: Infinity, Gus, Trilogy
FNGs:
COUNT: 3
WARM-UP
SSH
Beet pickers
Michael Phelps

BERT
50 burpees
400 meters
100 merkins
400 meters
150 walking lunges
400 meters
200 squats
400 meters
150 walking lunges
400 meters
100 merkins
400 meters
50 burpees

IN MEMORIAM
Cpl. Albert Gettings served as a team leader with Fox Company, 2d battalion, 6th Marine Regiment, 2d Marine Division, II Marine Expeditionary Force in support of Operation Iraqi Freedom. Cpl. Gettings and his squad came under small arms fire where Gettings was wounded along with his fellow Marine. Fully exposed, he continued to direct fire towards the enemy while his squad maneuvered against the enemy. Gettings was 27 years old when he passed away in 2006. He was mortally wounded by enemy fire. He was posthumously awarded the Bronze Star with a Combat V for valor in 2006. After reviewing his actions of bravery and selflessness, U.S. Marine Corps Gen. Joe Dunford upgraded the award to a Silver Star. Cpl. Gettings and other fallen Marines of their unit live on through the stories passed down by the Marines of Fox Company says Master Sgt. Neil Mason, who served alongside Cpl. Gettings.

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Memorial Day Murph

Date: 2026-05-25
AO: 1st F
Q: Peanuts ,
PAX: Rollingstone, Goldfish, Ice Tea, Horshack, Drano, Doodles, Renaissance, Lazlo, Hammerhead, Atlas, Bone, Rocketman, Lonestar, Peanuts, The Tulip, Yard Sale, Gator, Trademark, Hoolihan, Papi, Flea, Ashe, Walker, Ripcord, Corkscrew (F3 The Capital), Peloton, NOAA, OnlyFans, Hammer, Legacy, Roboto; Hobo; GameStop, Rain Man; Sidekick; Silo FNGs: 1 Rain Man; Sidekick; Silo
COUNT: 36
WARMUP: we did some
THE THANG: the Murph!
MARY: none
ANNOUNCEMENTS: none
COT: Thank you for the opportunity to come out and do another one of these hard things standing alongside these men. Take time and remember those that made it possible for you. It’s a powerful notion.