Category: Uncategorized

Date: 2025-10-23
AO: hoya-paxa
Q: Daaa Auditor
PAX: Ziggy
FNGs: None
COUNT: 2
WARMUP: side straddle hops, merkins, mountain climbers
THE THANG: transit to pavement crossing at georgetown U with coupons in hand stations:
1. 3 sets of 20 cactus squats
2. 3 sets of 20 calf raises
3. 3 sets of 15-20 thrusters
4. 1 set each of: burpees, x-factors, freddies, captain thors 5. 2 sets of either: 5 stair climbs or 5 stair hops
transit back to base with coupons
MARY: see station 4
ANNOUNCEMENTS: check out thegrunt
COT: “Now here comes the big ones, relationships, we all got ’em; We all want ’em, what do we do with ’em?” – the late great Jimmy Buffett as popularized in “Fruitcakes” from the album of the same name

Tags: hoya-paxa, Ziggy

Date: 2025-10-23
AO: freestate
Q: Cannoli
PAX: Bluto, John Kluge, Gherkin, Pigeon, Rebound, F3 Scabby, Mark Michael, Winston FNGs: None
COUNT: 9
WARMUP: SSHs, imperial walkers, hillbillies, plank jacks, shoulder taps, mountain climbers, merkins, Michael Phelps, hairy rockettes, windmills, cherry pickers THE THANG: TABATA with six exercises for 4 rounds, as follows: EXERCISES
1) inchworms starting with 4 merkins at the bottom decreasing by one at each new round 2) Coupon squats
3) Coupon press (on your 6)
4) Elf on the shelf
5) Burpees
6) Low plank
ROUNDS
Do each exercises for the following times:
Round 1: 60 seconds exercise, 15 secs in b/w
Round 2: 50 seconds exercise, 15 secs in b/w
Round 3: 40 seconds exercise, 10 secs in b/w
Round 5: 30 seconds exercise, 5 secs in b/w
After Round 1, sprint and coupon carry across bball court
After Round 2, suicide
MARY: Outlaws, big boy sit-ups, Freddy Mercurys, American hammer, dying cockroach, scissors, flutters ANNOUNCEMENTS:
COT: This weekend I am going to see a good friend who has developed, out of nowhere, a rare form of anemia. Hope to lift his spirits a bit with the surprise visit. Life is fragile; treasure every moment and be present for those who are going through a tough time.

Tags: freestate, Bluto, John Kluge, Gherkin, Pigeon, Rebound, F3 Scabby, Mark Michael, Winston

Date: 2025-10-18
AO: freestate
Q: Cannoli
PAX: Winston, Birdman, Deagle, Horshack, CashOnly, Mark Michael, Pigeon FNGs: None
COUNT: 8
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Tags: freestate, Winston, Birdman, Deagle, Horshack, CashOnly, Mark Michael, Pigeon

Date: 2025-10-23
AO: ruck-dynasty
Q: Kodiak
PAX: Shake ‘n’ Bake, SAAS, Flux
FNGs: None
COUNT: 4
WARMUP: Let’s get moving
THE THANG: head south from the ao looking for biggest hills around taking poorly lit shortcuts along the way. Topics discussed included TJ Hooker, the A-team, Pittsburgh life and Old Rag hike MARY: not today
ANNOUNCEMENTS: none
COT: thanks for coming out this morning

Tags: ruck-dynasty, Shake ‘n’ Bake, SAAS, Flux

Date: 2025-10-22
AO: delphi
Q: Nano
PAX: Ashe, Part-Time, Rocket, Obadiah, Pop Fly, Rambler, Flapjack, Monte Karlo, Norm, Peanuts, Toolbox, Atlas, Yard Sale FNGs: None
COUNT: 14
WARMUP: SSH, Willy Mayes Haze, arm circles, Cherry pickers, WGS

THE THANG:
Round 1: The PAX split into two groups and each had a 12-side die with exercises written on them. Starting with 1, the PAX would roll the die and do 1 exercise of what ever was rolled. Next round was 2, 3, and so on. If an exercise was rolled again, the PAX did it again. The goal was to be the first group to do all of the exercises. Team 1 had a hot hand at the dice game and finished in 12 rolls. YHC now recognizes that despite testing of the stickers (removal of which signifies the exercise was previously rolled) for 10 minutes in my living room, I had not considered that getting them wet would make them impossible to remove.

Round 2: The first set of dodecahedron die were placed back in the bag and two new ones were pulled out that didn’t have any noticeable exercises labeled on them. To find the exercise, the PAX had to take the “Orb” to the 50 yard line and shine a light through – the Oracle of Delphi made them see the light! With this new insight they were to run back to the team, tell them the exercise and then run to the other team and join in what they were doing. Once the orb was passed, the process repeated and the PAX would do the new exercise until it was updated. For this, one orb had coupon exercises, the other had body weight exercises, PAX starting with the later began at the opposite end of the field. YHC realizes that 0530 is not the time for enlightenment with a light-up orb. This led to lots of initial confusion and uncertainty, but I believe everyone figured it out by the end.

Round 3: Wall sit for 2x coupon pass down and back (3 minutes?), and that was plenty.

MARY: During the beatdown.

ANNOUNCEMENTS: Dolly Sods and Sunrise Ruck. Also 10-23-2025 (<—My Birthday!!) is a F3 Bros and Beers event. Finally, The Grunt! is Sat. NOV 08.

COT: The new Delphi shirts came in so some of the inspiration around the logo design were discussed. Also mentioned was YHC’s post on “What F3 Means to Me” on the 3rdF channel, and all were encouraged to consider donating to the Accelerate campaign.

Tags: delphi, Ashe, Part-Time, Rocket, Obadiah, Pop Fly, Rambler, Flapjack, Monte Karlo, Norm, Peanuts, Toolbox, Atlas, Yard Sale