Category: Uncategorized

Date: 2025-10-18
AO: thesandlot
Q: The Tulip
PAX: Baywatch, Enron, Popeye, Spud, Fish Fry, Hard Knox
FNGs: None
COUNT: 7
Started right on time — as is tradition in Seattle — with a solid warm-up:
Side Straddle Hops, Merkins, World’s Greatest Stretch, and a few other mobility moves to get the engines running.

Moseyed to the school benches for 10-20-30:
• 10 Box Jumps
• 20 Step-Ups
• 30 Dips

Then, because one round wasn’t enough:
• 10 Decline Merkins
• 20 Incline Merkins
• 30 Dips

Next, we moseyed to the hill by the freeway hill for a Jacob’s Ladder. Can’t do a workout without hills— 1 push-up at the bottom and 7 at the top, swapping counts each round until 7 and 1. Chest and lungs were both on fire by the end.

Hit the trail for Route 66, all push-ups — 1 at the first light pole, 2 at the next, up to 11 for a total of 66. The arms were cooked, but the PAX kept grinding.

Then to the baseball fields for Captain Thor: 1 Big Boy Sit-Up to 4 American Hammers, climbing to 5:20 and then back down. Core smoked, mission accomplished.

Finished with wall sits against some trees, a round of Balls to the Wall (handstand against the tree), and a mosey back to the school for a few rounds of Mary to close it out.

45 minutes. Start on time, end on time.

ANNOUNCEMENTS: Old Rag, 11/8 mall workout
COT: You don’t know what you got till it’s gone. Leaving community in and moving cross country sure makes you appreciate what you had and the new community YHC is starting to build here. Joining f3 here is a part of that. Appreciate that pax here.

Tags: thesandlot, Baywatch, Enron, Popeye, Spud, Fish Fry, Hard Knox

Date: 2025-10-18
AO: 3rdf
Q: Atlas
PAX: Ashe, Nano, Norm, Pop Fly, Atlas’s M, Nano’s 2.0, Pop Fly’s 20 FNGs: None
COUNT: 9
WARMUP:
THE THANG: 9 bags of trash
MARY:
ANNOUNCEMENTS:
COT:

Tags: 3rdf, Ashe, Nano, Norm, Pop Fly, Atlas’s M, Nano’s 2.0, Pop Fly’s 20

Date: 2025-10-17
AO: theaerie
Q: Stewie
PAX: Brian Valletta, Trifecta, Lonestar, Chasqui
FNGs: None
COUNT: 5
WARMUP:
SSH
Michael Phelps
Cherry Pickers
Willie Mays Hays
Mosey

THE THANG:
YHC set up a broom pole with folded pieces of paper taped all along and around the shaft. Each piece of paper has an exercise and reps written on it. The result is something that kind of resembles a pathetic looking xmas decoration worthy of Charlie Brown. This was set up on the far sideline.

All PAX start at the opposite sideline.
One PAX sprints to the Charlie Brown Xmas tree and grabs one workout cards and returns to the unit where the exercise and reps are performed and the card is discarded.
In rotating fashion, the next PAX takes off and grabs another card while the other enjoy a brief break a little 2nd F. Repeato till all cards are done.

Curls
Bent-over Rows
Merkins
Overhead Press
Skull Crushers
Monkey Humpers
Lunges
Apollo Ohno’s
Squats
Hand-Release Merkins
Plank Jacks
X-Factors
Freddy Mercury
LBCs
American Hammers
Flutter Kicks

MARY: did it already
ANNOUNCEMENTS:
Oct24…F3 Burningman
Oct25…Old Rag Sunrise hike
Nov 8…Grunt
COT:
I was in a hardware store this week and saw Christmas decorations already up…its October. I thought it was ridiculous but it got me thinking that we’re always trying to jump to the next thing, the next season, instead of being where we are.

Matthew 6:34 (ESV) says:
‘Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.’

So don’t rush ahead. Don’t worry about tomorrow. Be present, do the work in front of you, and trust God with what’s next.

However there is an exception….YHC also asked each of the HIM’s to make sure we are all getting ourselves checked out by our doctors regularly and not putting this off.

A coworker of mine, 46 years old recently passed away from a heart attack. Very fit exercised regularly, presumably had a normal diet, etc…

So be present today, do the work, trust God but and also be wise stewards of your health. None of us are promised tomorrow.

Tags: theaerie, Brian Valletta, Trifecta, Lonestar, Chasqui

Date: 2025-10-17
AO: atlantis
Q: Hammer , Bougie, Yertle The Turtle
PAX: Clerk, Hammerhead, Palmetto, Hubble, Deflator
FNGs: None
COUNT: 8
WARMUP: ChickenFat warmup, courtesy of Yertle: https://www.youtube.com/watch?v=2mcsVgIU1K0 (Pushups, situps, jog-in-place, SSH)
THE THANG: Two circles, 60 sec on/10 sec to rotate, 3 cycles of each circle. 1 brief mosey in-between circles
—Circle 1—
Station1) 60# sandbag bent over rows
Station2) 40# sandbag thrusters (pushup, squat-clean, OH press) Station 3) Hold ankles for Station 4
Station 4) Nordic Curls
—Circle 2—
Station 1) 75# sandbag RDL
Station 2) 25# sandbag pushup-pull-throughs
Station 3) 50# sandbag curls
Station 4) 2×30# ruck farmer carry

MARY: WMH, plank
ANNOUNCEMENTS: Sign up for TheGrunt, still available slots for Old Rag, COT: Take care of your circle. Work with your team, your community.

Tags: atlantis, Clerk, Hammerhead, Palmetto, Hubble, Deflator

Date: 2025-10-17
AO: sparta
Q: Battleship
PAX: Ashe, Atlas, Crop Duster, Nano, Norm, Peanuts, Yard Sale, Fester FNGs: None
COUNT: 9
WARMUP: SSH, DD, WGS, Cobra Kai, WMH, Michael P., Arm Circles, Walking Lunges, High Knees, Butt Kickers, Karaoke’s

THE THANG:
Format: We do the exercises together. Do a set, run to goal line and back to next 10 yard line. Run at your own pace. Run pace is between a sprint and a jog.

Rep Scheme: 11 Reps of first exercise, followed by 0 of the second exercise. Next set 10 and 1, followed by 9 and 2….

Round 1: Burpees, Monkey Humpers (4-Count)
Round 2: Squat Jumps, Row-Boats (a.k.a. Atomic Sit-Ups)

MARY: None

ANNOUNCEMENTS: Grunt in Nov, Rolling Road Cleanup on Saturday (tomorrow).

COT: Getting older sucks, but keep coming out. I am encouraged by the more seasoned members of the group. Life is a fight to the death.

Tags: sparta, Ashe, Atlas, Crop Duster, Nano, Norm, Peanuts, Yard Sale, Fester