Category: Uncategorized

Date: 2026-10-02
AO: Terrapin Station
Q: Bean Counter ,
PAX: Breach, Goldfish, Flipper, Bean Counter, CableGuy, Hobbyhorse, Popeye, Summit, V8, Ripcord, Enron, Kodak, Ice Tea, Spike FNGs: 1 Spike
COUNT: 14
WARMUP: start with standard welcome and disclaimer. Warmup: knees to hands, open and close the gates, cherry picker (forward fold to jump), side straddle hops, plank jacks, stretch series, mountain climbers, and recover
THE THANG: run to Stewart park for some four corner action: 5 reps and go up by 5 each corner. Do diamond murkins and then quarter turn squat jumps; Enron noted we over exerted our counter clockwise turn muscle :sweat_smile:

Split into groups 1 and 2: 1s run 2 laps around the field while 2s do AmRap exercises each round. Increase speed of lap each round

Start with round 1 -dips, round 2-lunges, round 3 – hallelujah/raise the roofs with a calf raise
MARY: return to AO for LBCs, elbow to knees, pickle Pointer (double leg and then single leg), dead bugs, and 30 sec plank hold ANNOUNCEMENTS: grunt Co Qs needed, thanks for citrus and v8 leading COT: welcome FNG Spike (ripcords brother)

Since today is the second made me think of sophomore slumps and how sequel never as good as original or how hard it is to repeat or defend championships in sports. I would attribute to complacency or risk averse or heart posture not the same. Encouragement to find that passion and joy in heart when pursuing tasks or second chance on personal, relationship, project etc

Great work by all :saluting_face:

Coffeeteria followed at Safeway

Date: 2026-09-06
AO: Monthly Challenge
Q: Legacy ,
PAX: Kodak, Hobbyhorse, East Wing, Legacy, 2 percent, Gherkin FNGs: None
COUNT: 6
THE THANG:
Note: if you did any during the month, you get credit. MFED! There are no winners here. But Gherkin and East Wing went off theirs chains obviously.

The spidey merkin is a great variation of the merkin– a great full body exercise.

COT: September was the month of my 25 wedding anniversary, hence the “25,” for the Married Federal Employee Division, which, in my undaunting half-assed style, I could not even maintain once I headed out of the town in the middle of the month. Next time! SYITG!

Date: 2026-10-01
AO: The Highlands
Q: Jag ,
PAX: Jag, Steak Knives (F3 Cape Fear), LTD, Katniss
FNGs:
COUNT: 4
WARMUP: SSH; Press; LBAC (F&R); Phelps; IW; WMH; RVE; Dogs; Runners; Greatest; Kai; and Fellowship Lap
THE THANG: Coupon Stations – Battle Ropes; Slam Ball; Kettlebell Swings; Bear Crawls with 10# Ball; Skullcrushers; Sandbag Curls; and Thrusters – AMRAP for 60, 60 and 90 seconds. Round 1 included another Fellowship Lap. Round 2 included yet another Fellowship Lap and additional SSH, LBAC and Presses. MARY: IW
ANNOUNCEMENTS: thegrunt is on 11/7 (sign up to Q!) and F3 Cape Fear is holding a convergence on 12/12 ON the USS North Carolina. COT: Challenge yourself. Do something different.

Date: 2026-10-01
AO: The-Agency
Q: Gherkin ,
PAX: Rim Fire, Trademark, Gherkin, Landscape
FNGs: None
COUNT: 4
WARM UP
SSH, Imperial Walkers
Hillbillies, Sprinklers, Cherry Picker, WMH, Downdog, World’s Greatest stretch, Cobra Kai

THE THANG
10 Minute Peter Parker EMOM
– Start on the goal line.
– At the top of each minute perform 10 Peter Parker Merkins then run to the far goal line and back
– Upon return to the goal line perform coupon squats for the remainder of the minute.
Repeat 9 more times, except each round the pax run ten fewer yards out (20 fewer yards total) (with the last round the pax run to the near 10 yard line and back).

Tammy Wynettes
Break up into groups of 2 and performed 3 rounds of Tammy Wynettes (YHC only played the song for the pax once). One partner performs 10 reps of the “timer” exercise while the other performs AMRAP of the other exercise, then switch exercises. Continue until each PAX has performed 100 reps of the timer exercise. – Peter Parker Merkins (timer) & Coupon Squats
– Overhead Press (timer) & American Hammers
– Coupon Swings (timer) & Big Boy Situps

MARY
LBCs

ANNOUNCEMENTS
– Announcements channel
– The Grunt

COT
4 years ago was my first beatdown in F3. While it has helped me get into better shape, I’ve been more blessed by the fellowship and the faith.

Date: 2026-10-01
AO: Downrange
Q: citrus ,
PAX: citrus
FNGs: None
COUNT: 1
WARMUP: Normal stuff
THE THANG: 10-9-8-7-6-5-4-3-2-1 pullups/merkins/tempo squats, with a lap in between MARY: Normal stuff
ANNOUNCEMENTS: Local stuff
COT: After Q recently came off a lengthy painful injury, he focused on celebrating what he could do, not lamenting what he could not.