Category: Uncategorized

Date: 2025-10-08
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, Baguette, John Kluge, Low key
FNGs: None
COUNT: 5
WARMUP:
Imperial Walker
5 burpees
Cherry pickers
Willie mays hays

THE THANG:
While group 1 mosies, group 2 does AMRAP of following until group 1 returns:

300 curls
250 overhead press
200 chest press
150 rows
100 skull crusher

MARY:
Round Robin

ANNOUNCEMENTS:

COT:

Tags: potomac-rising, Promoter, Baguette, John Kluge, Low key

Date: 2025-09-24
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, Jeremy Hurlbutt, Nico Thielmann, Low key, Robero Duran, Tiger Lilly FNGs: None
COUNT: 7
WARMUP:
15 SSH ICp
10 double mountain climber plank jacks IC
10 hill billy merkins right side IC
10 imperial Walker squats IC
10 back lunge skip ups IC
10 side to side merkins IC
10 cherry pickers IC

THE THANG:
280’s – cumulatively accrue 280 of each exercise (7 pax posted so 40 each)

Taint scrapers OMQ
Overhead press OMQ
Chest press OMQ
Curls OMQ
Bent over rows OMQ
Skull crushers OMQ
Squats OMQ

In between each exercise one pax chooses their bball shot (high risk, high reward):

3 point make: 1 burpee + 1 black top mosey
3 point miss: 6 burpees + 1 suicide hug

Free throw make: 2 burpees + 2 blacktop mosey
Free throw miss: 5 burpees + 1 suicide

Layup make: 3 burpees + 3 black top mosey
Layup miss: 4 burpees + 1 full court sprint and back

MARY:
20 Single leg v ups OMQ
20 Pickle pointer to big boy sit up OMQ
20 side crunch planks OMQ

ANNOUNCEMENTS:

COT: take time to be proud of yourself

Tags: potomac-rising, Promoter, Jeremy Hurlbutt, Nico Thielmann, Low key, Robero Duran, Tiger Lilly

Date: 2025-10-08
AO: potomac-rising
Q: Tiger Lilly
PAX: FIFA (F3 The Capital), Low key, 120
FNGs: None
COUNT: 4
With several new folks up here in the great north, it was decided to do a Q school to try to get more Qs. WARMUP:
SSH – 60 total, we were gonna do a 100 or until another PAX joined the group. 120 joined around 55 so we stopped at 60.
Discussed Q School highlighting some history, mission statement and core principles of F3.

Discussed leading with the following key points:

Command Voice: Comes from the gut, not the throat. Signals to the PAX that you are in control, have a plan, ready to roll and take leading them seriously.
Weak voice signals weakness. LEAD the PAX. Slow, soft, tired voice hurts morale and makes PAX think you’d rather not be there leading them. Attention to Detail: Lets the PAX know what’s happening. One movement per count. Voice inflection signals the end

The Commands
“THE NEXT EXERCISE IS THE ________!” (PAX repeat exercise to signal understanding) STARTING POSITION! (PAUSE)…MOVE!
Starting Position is the information (or preparatory) command. MOVE is the execution command. Pause between is critical to allow PAX to understand where to go next. IN CADENCE! (PAUSE)
Only if doing the exercise in cadence, which is generally a four count. If not then “This will be done on my count” or “We will do this for 30 seconds” or “This will be done OYO (On Your Own).” EXCERCISE! 1, 2, 3, ONE. 1, 2, 3, TWO.
VOICE INFLECTION at last 1, 2, 3 to signal end, or add “AND, Down” for last rep of an “on my count” type exercise. THE THANG:
Pearls on the String:
Mosey around the school with 8 stations adding the movements to the previous as we went. Station 1 lead by YHC – 10 Carolina Dry Docks
Station 2 lead by FIFA – 10 Bonnie Blair
Station 3 lead by 120 – 10 Squats
Station 4 lead by Lowkey – 10 Mericans
Station 5 lead by YHC – 5 8-count body builder
Station 6 lead by FIFA – 20 Air Press
Station 7 lead by 120 – 15 LBC
Station 8 lead by Lowkey – 10 Flutter Kicks

COT: take time for yourself to recharge

Tags: potomac-rising, FIFA (F3 The Capital), Low key, 120

Date: 2025-10-08
AO: thepatriot
Q: Booking
PAX: Wedding Singer, Big Short, CableGuy, My Space, Ripcord, Rim Fire, Short Rib, Enron, pilowfight FNGs: None
COUNT: 10
WARMUP: SSH, IW, HB, WM, LBAC, MP, WMH, DD, WGS, KK
THE THANG:
25 OH Press—Murder Bunny to 25 yard line—-25 Curls—-Back Pedal to end zone- 25 merkins—-mosey to coupon

Murder Bunny to 50 yard line—-25 Low Rows—Back Pedal to end zone—25 SSH—mosey to coupon

Murder Bunny to 25 yard line—25 coupon squats—-Back Pedal to end zone—25 Big Bois—mosey to coupon

Murder Bunny to goal line—25 chest press—Back Pedal to end zone—25 WW 1—mosey to coupon

Rifle carry to 25 yard line—25 swings—Back Pedal to end zone—25 shoulder taps—mosey to coupon

Rifle carry to 50 yard line—25 around the worlds—Back Pedal to end zone—25 mountain climbers—mosey to coupon

Rifle carry to 25 yard line—25 atlas shrugs—Back Pedal to end zone—25 LBC—mosey to coupon

Rifle carry to goal line—25 leg lifts—Back Pedal to end zone—25 jump squats—mosey to coupon

Run towards the Amphitheater …stop for lunge walks along the way. Mini descending pyramid at the Amphitheater steps: 20 dips/ 20 step ups
10 dips/ 10 step ups
5 dips/ 5 step ups
Run back to field…stop for lunge walks along the way.
MARY: Flutter kicks, LBC, Penguin Crunches, Dirty Dogs, Donkey Kicks ANNOUNCEMENTS: Old Rag Hike w/ Summit, The Grunt
COT: Each day is an opportunity to live your life to its fullest. Do not let your today be stolen by the unchangeable past or the indefinite future. Focus on today: the deposits you make in the memory banks of your children, the memories you have with you spouse and the laughs and fellowship we have in the gloom

Tags: thepatriot, Wedding Singer, Big Short, CableGuy, My Space, Ripcord, Rim Fire, Short Rib, Enron, pilowfight

Date: 2025-10-08
AO: ao-the-bullpen
Q: Crystal
PAX: Crystal, Peloton
FNGs: None
COUNT: 2
WARMUP:
Ssh
Wmh
Mike Phelps
Stretch oyo
THE THANG:
Walking lunges from home to fence
Mosey from one foul ball post to the other
Walking lunges to home
50 curls
50 lbc
20 jump squat
Rife carry around bases
50 curls
50 lbc
20 goblet squat
Walking lunges to foul ball post
Mosey
Walking lunges home
50 curls
Mosey
MARY:
ANNOUNCEMENTS:
COT: discussed love and respect book by EGGERICHS

Tags: ao-the-bullpen, Crystal, Peloton