Category: Uncategorized

Date: 2025-10-07
AO: thegeneral
Q: Gherkin
PAX: Norm, citrus, Trademark, Traveler, Robo
FNGs: None
COUNT: 6
WARM UP
SSH, Hillbillies, Imperial Walkers, Arm Circles, M. Phelps, Cherry Pickers, WMH, Down Dog, WGS, Cobra Kai

THE THANG
3 Rounds of Tammy Wynettes – One partner performs 10 of one exercise while the other performs 10 of the other and then switch. Continue until each PAX has performed 100 reps of each exercise. • Merkins & Coupon Squats
• (IC) American Hammers & Imperial Walkers
• Big Boy Situps & Coupon Swings

Suicide overhead press
OYO, all PAX line up on goal line and perform suicides to the 5, 10, 15, and 20 and back down to the 5. Every time you return to the goal line, perform the number of reps equal to the yard line that you just ran to.

MARY
American Hammer, Flutter kicks, Box Cutters, LBCs

ANNOUNCEMENTS
• Bible Study Tuesday nights 7:15 PM at Gherkin’s house (Details on Iron Sharpens Iron Channel) • The Grunt on Saturday 11/8
• F3 Accelerate campaign at Port City Brewery on Thur. Oct 23
COT
It’s a natural desire for most of us to want to be liked. While there is nothing wrong with being liked, that desire can lead to staying silent instead of speaking up for yourself or for others.

Winston Churchill –
“You have enemies? Good. That means you’ve stood up for something, sometime in your life.”

Martin Luther King Jr. –
“Our lives begin to end the day we become silent about things that matter.”

Mahatma Gandhi –
“Silence becomes cowardice when occasion demands speaking out in the truth and acting accordingly.”

Matthew 5:10 – “Blessed are those who are persecuted because of righteousness, for theirs is the kingdom of heaven.

Tags: thegeneral, Norm, citrus, Trademark, Traveler, Robo

Date: 2025-10-06
AO: terrapin-station
Q: Anchorman
PAX: 2 percent, Tariff, Enron
FNGs: None
COUNT: 4
WARMUP: Side straddle hop, Imperial Walker, and the usual stuff.

THE THANG: Took a coupon for curls, put it down, bear cawl back, do more stuff with coupons, rifle carry, shuttle run and keep doing that all the way down. Ladder 7 with blockies up the hill; finish with building block stuff and more rifle carry.

MARY: Run to various corners on the pavement and do ab work.

ANNOUNCEMENTS: Bros & Brews Oct 23, F3 Burning Man Oct. 24

COT: Gov Shutdown brings perspective. YHC spoke of not going in to work, the void of that, but not letting that define him. Purpose is a 360. You are not your vocation. You can make impact everyday in the things around you.

Tags: terrapin-station, 2 percent, Tariff, Enron

Date: 2025-10-03
AO: tg10
Q: Pop Fly
PAX: Lazlo, citrus, Hobbyhorse, Gherkin, Rim Fire, Traveler, Trademark, Sunny, Obadiah FNGs: None
COUNT: 9
WARMUP: Probably
THE THANG: Conduct 10 minutes of step ups. Each step up counts as one step up. Total number of step ups after 10 minutes is your score

Gherkin – 288 thegeneral
citrus – 288 thegeneral
Lazlo – 261 #RandomHotel
Sunny – 254 sparta
Traveler – 250 hamilton
Pop Fly – 245 sparta
Rim Fire – 233 thefurnace
Hobbyhorse – 227 thepatriot
Trademark – 215 hoya-paxa

Tags: tg10, Lazlo, citrus, Hobbyhorse, Gherkin, Rim Fire, Traveler, Trademark, Sunny, Obadiah

Date: 2025-10-06
AO: acropolis
Q: Hightower
PAX: Atlas, Crop Duster, Battleship, Norm, Warthog
FNGs: 1 Warthog
COUNT: 6
WARMUP:
Stretching and a few warm up exercises. Followed by Ricky Bobby lap.

THE THANG:
Each PAX leads an exercise, then group runs up & down bleachers. Next PAX leads a new exercise, then runs back through bleachers. Rinse & Repeat for 5 rounds.
Followed by cool down Ricky Bobby lap.

MARY:
Flutter kicks

ANNOUNCEMENTS:
Welcome FNG Warthog!

COT:
This past wknd went to Nationally Gallery of Art to see Thomas Cole work named The Voyage of Life.
He depicts the 4 stages of life: Childhood, Youth, Adulthood, Old Age. Each of us are in our own stage, or maybe between stage. Just know you’re not alone in life’s struggles. Lean on your F3 brothers, we are all in similar life stage.

Tags: acropolis, Atlas, Crop Duster, Battleship, Norm, Warthog

Date: 2025-10-06
AO: thepatriot
Q: Big Short
PAX: CableGuy, citrus, Booking, Lazlo, Rim Fire, Hops, Piano Man, Smokey, Trademark, Coxswain, DoorDash, Porkchop, Spokes, Spare Rib FNGs: None
COUNT: 15
WARMUP: Assorted body weight exercises, coupon work and stretches, plus a lap

THE THANG: PAX divided into three groups for four rounds, each consisting of: – 10 blockees (as a group)
– 20 curls (as a group)
– 30 dips (as a group)
– 40 cactus jump squats (as a group)
– 25 dercans (once one PAX reaches 25, the group is done)
– One modified lap around the field

MARY: abs and back work

ANNOUNCEMENTS: The Grunt on November 8; see the announcements channel. Summit is hosting a sunrise hike up Old Rag; see the backpacking channel.

COT: Try to be kind and put yourself in the other person’s shoes.

Tags: thepatriot, CableGuy, citrus, Booking, Lazlo, Rim Fire, Hops, Piano Man, Smokey, Trademark, Coxswain, DoorDash, Porkchop, Spokes, Spare Rib