Category: Uncategorized

Date: 2025-10-16
AO: hoya-paxa
Q: FIFA (F3 The Capital)
PAX: Daaa Auditor, Charlie the 2.0
FNGs: None
COUNT: 2.5
WARMUP:
15 SSH IC
15 imperial Walker squats IC
10 merkins IC
10 mountain climbers IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:
15 thrusters OMQ
El Capitain to dot, sprint to far side and back to start
10 thrusters SC OYO

12 merkins IC
High knees to dot, sprint to far side and back to start
15 merkins SC OYO

20 squat jump OMQ
Bear crawl to dot, sprint to far side and back to start
12 squat jumps SC OYO

8 burpees OMQ
Sprint to far side and back
6 burpees SC OYO

Mosey

12 thrusters OMQ
El Capitain to dot, sprint to far side and back to start
8 thrusters SC OYO

10 merkins IC
High knees to dot, sprint to far side and back to start
12 merkins SC OYO

15 squat jump OMQ
Bear crawl to dot, sprint to far side and back to start
8 squat jumps SC OYO

6 burpees OMQ
Sprint to far side and back
4 burpees SC OYO

Mosey

MARY:
15 LBCs IC
15 scissors IC w or w/o coupon
15 BBS single count with or w/o coupons
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC

ANNOUNCEMENTS:

COT:
It’s been a week for me. I’ve been in a pretty constant state of annoyance. My wife recognizes this immediately and was just giving me space. Last night she asked to talk and said you’ve been on edge what’s up. Instead of denying it and saying I’m fine I said you’re right I have been. Nothing to do with you or the kids, I’ve just been tired and had a lot going on in life, at work, etc. I let it affect my mood and I don’t love that but it’s true. She understood and we talked about things she could possibly take on to lessen any current burdens (spoiler her plate is juts as full if not more full than mine) . I don’t need to bore you with the rest of the convo but it was a good convo between two people who love each other and know that it takes work and understanding and sign reading for a marriage to work and for that I am so thankful. So I’ll end with “be open to the feedback boys! Just Listen.”

Tags: hoya-paxa, Daaa Auditor, Charlie the 2.0

Date: 2025-10-17
AO: terrapin-station
Q: Booking
PAX: 2 percent, Enron, Ripcord, Sloop, Breach, Flipper
FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hill Billies, Michael Phelps, Windmills, Root Vegetable Extractors, WM Hayes, Down Dog, World’s Greatest Stretch
THE THANG: Mosey to the field with coupons. Each PAX selects a trick or treat out of the candy jar, leads the group in the selected exercise, and then we run to the hill, do a series of the exercises randomly selected by said PAX and mosey back. Tricks and Treats selected were: 20 Thrusters (twice)
20 Reverse Lunges
20 Imperial Squat Walkers
20 Shoulder Taps
20 Toe Taps
Run 100 yards/ 5 burpees/ run 100 yards back
20 Hand Release Merkins
20 Overhead Presses
20 Tempo Merkins

PAX selected exercises where:
Calf Raises
Squats
Copperhead Squats
Crusty Crabs
Nolan Ryans
Burpees
Flutter Kicks
Others….

MARY: 40 LBC
ANNOUNCEMENTS: Grunt in November
COT: You never know what is going on in a person’s life. As men we feel like we need to solve all the problems in our life ourselves without help at times. The beauty of F3 is that we can reach out to each other for support. If you need support reach out, if you haven’t heard from someone in a while, you be the one to reach out. Q had two individuals he knows recently pass from illness in their early 50’s so life is short.

Tags: terrapin-station, 2 percent, Enron, Ripcord, Sloop, Breach, Flipper

Date: 2025-10-17
AO: thepatriot
Q: Bob the Builder
PAX: Big Short, Ice Tea, The Tulip, Hops, Shake ‘n’ Bake, Smokey, CableGuy, Wedding Singer, Rim Fire, NASCAR, Anchorman, Gherkin FNGs: None
COUNT: 13
WARMUP: standard

THE THANG:

Round 1
• 5 Merkins / Murder Bunny to 10yl & perform 10 blockees / Bear Crawl back to start
• 5 Merkins / Mosey back to block / Murder Bunny to 20yl / 15 thrusters / Bear Crawl back to start
• 5 Merkins / Mosey back to block / Murder Bunny to 30yl / 20 overhead press / Bear Crawl back to start
• 5 Merkins / Mosey back to block / Reverse Murder Bunny to 20yl / 15 thrusters / Crawl Bear back to start
• 5 Merkins / Mosey back to block / Reverse Murder Bunny to 10yl / 10 blockees / Crawl Bear back to start • 5 Merkins / Mosey back to block / Reverse Murder Bunny to the starting line

Round 2
• 5 Big Boi Sit Ups / Coupon Lunge Walk 10 yl / 20 Coupon Flutter Kicks / Bear Crawl back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk 20yl / 40 coupon curls / Bear Crawl back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk to 30yl / 60 coupon calf raises / Bear Crawl back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk back to 20yl / 40 coupon curls/ Crawl Bear back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk back to 10 yl / 20 Coupon Flutter Kicks / Crawl Bear back to start
• 5 Big Boi Sit Ups / Mosey back to block / Coupon Lunge Walk back to starting line

Round 3 (no coupons)
• 5 Air Squats / Broad Jump to 10yl / 10 burpees / Bear Crawl back to start
• 5 Air Squats / Mosey back to 10yl / Broad Jump to 20yl / 20 Bonnie Blairs / Bear Crawl back to start
• 5 Air Squats / Mosey back to 20yl / Broad Jump to 30 yl / 30 LBC’s / Bear Crawl back to start
• 5 airs squats / Mosey back to 30 yl / Broad Jump back to 20 yl / 20 Bonnie Blairs / Crawl Bear back to start
• 5 Air Squats / Mosey back to the 20yl /Broad Jump back to 10yl / 10 burpees / Crawl Bear back to start • 5 Air Squats / Mosey back to 10yl / Broad Jump 10yds to the 0 (starting line)

MARY: no time

ANNOUNCEMENTS: Bros & Brews on 10/23 from 6-9pm @ Port City Brewing (Alexandria)

COT: Talked about a conversation where someone called IronPax “toxic masculinity.” After completing my first IronPax, I see it the opposite way. Pushing through those brutal workouts wasn’t about ego. it was about guys bringing out the best in each other. Brotherhood helps us break through limits. That’s not toxic. that’s men making each other better :muscle:

Tags: thepatriot, Big Short, Ice Tea, The Tulip, Hops, Shake ‘n’ Bake, Smokey, CableGuy, Wedding Singer, Rim Fire, NASCAR, Anchorman, Gherkin

Date: 2025-10-16
AO: ruck-dynasty
Q: Shake ‘n’ Bake
PAX: DoorDash, SAAS, Popeye, Flux, Kodiak, Hops, Runner Up
FNGs: None
COUNT: 8
WARMUP: Coffee
THE THANG: Rucking
MARY: Who?
ANNOUNCEMENTS: Nah
COT: Nah

Tags: ruck-dynasty, DoorDash, SAAS, Popeye, Flux, Kodiak, Hops, Runner Up

Date: 2025-10-15
AO: thefarm
Q: Trilogy
PAX: Lumbergh, Firehead
FNGs: None
COUNT: 3
WARMUP:
Arm Circles
Imperial Walkers
Willy Mays Hayes
Beet Pickers
Mosey around the fields
THE THANG:
Pyramid up the reps, 10x / 15x / 20x / 25x, then back down
– SSH IC
– Merkins on count
– Grady Corn IC
– Squats on count
– Mountain Climbers IC
– Michael Phelps IC
with 20yrd movement between levels
– Lunge Worm
– Bear Crawl
– Lunge Walk

skipped the 10x on the way down due to time
MARY:
Tempo LBC
Side Crunches
Flutter Kicks
Rosalitas
ANNOUNCEMENTS:
Moonshine Q on Friday
Road cleanup Oct 25
COT:
Another Airline safety briefing life lesson – Remember, the nearest exist might be behind you. Sometimes going forward isn’t best – in your career, or relationships – and you might need to turn around and find an exit.

Tags: thefarm, Lumbergh, Firehead