Category: Uncategorized

Date: 2025-10-02
AO: hoya-paxa
Q: Hobbyhorse
PAX: Hammerhead, Horshack, Trademark, Daaa Auditor
FNGs: None
COUNT: 5
WARMUP: normal stuff
THE THANG: mosey to school. Hamilton-style Bear crawls x 4. Dora with 100 merkin, 200 lbc. 300 squat and partner doing hills. 3 rounds of dips + derkins. Mosey back then 3 hard hill runs MARY: hammer ww2 dog donkey flutter
ANNOUNCEMENTS: fund raising
COT: grateful for the folks like Horshack who get involved regionally and nationally by donating their time and effort. Try to make a monetary donation if you can. Growing f3 is important and the fundraising goal is modest. Organizations that don’t grow will naturally die. I don’t want that to happen to f3 bc it’s had a beneficial effect on my life.

Tags: hoya-paxa, Hammerhead, Horshack, Trademark, Daaa Auditor

Date: 2025-10-02
AO: ruck-dynasty
Q: Fish Fry
PAX: SAAS, Flux, Attache’, Kodiak
FNGs: None
COUNT: 5
WARMUP: Walking around
THE THANG: A ruck that took us near Washington Golf and back. MARY: nope
ANNOUNCEMENTS: none
COT: enjoy your day

Tags: ruck-dynasty, SAAS, Flux, Attache’, Kodiak

Date: 2025-10-01
AO: thedriveway
Q: Play-Doh
PAX: SAAS, 2 percent, bogey, Flux, Hops, Prestige
FNGs: None
COUNT: 7
WARMUP:

SSH, WMH, F, MP, IBAC, Overhead Squats, Prying Goblet Squats

THE THANG:

– Coupon Swings, 10×10 EMOM
– 100m carry
– Coupon Bear Complex, x5
– 100m carry
– Coupon Lateral Throws, width of lot and back, l,r
– 100m carry
– Coupon Bear Complex, x5
– 100m carry
– Coupon forward throws width of lot, overhead throw back

MARY:

Coupon windmill, weight in low hand, x5, l,r

ANNOUNCEMENTS:

Last IPC Friday at thepatriot .

Extra credit at thedriveway Fridays, October 16-November 21. Get strong with a classic strength progression. Scalable to whatever you want, best to beginner. Just grab your coupon and join us!

COT:

Before F3, I treated fitness like a solo mission. I had my routine, my goals, and my limits. But what I’ve learned as a Q is that strength training takes on a whole new meaning when it becomes a team effort. It’s not just about how much I can lift—but how much we can carry together. Leading a group forces clarity. If I don’t explain the workout well, someone falls behind. That’s a reminder for life: strong communication builds stronger teams. Let’s train hard—but let’s train together, with purpose, with clarity, and with heart.

Special thanks to SAAS for Q coaching session!

Tags: thedriveway, SAAS, 2 percent, bogey, Flux, Hops, Prestige

Date: 2025-09-26
AO: sparta
Q: Rambler
PAX: Doodles, Fester, Bamm-Bamm, Monte Karlo, Monk, Pop Fly, Obadiah, Norm, NOAA FNGs: None
COUNT: 10
WARMUP: Yes
THE THANG:
Q made the PAX bearcrawl drag their coupon up and down the field with exercises mixed in as well as running up and down the field. Norm was doing his 10 miler training and Obi was suffering silently through IPC #3 MARY: Yes
ANNOUNCEMENTS: Yes
COT: Thankful for each of the PAX and the journey they are on and the journey that brought them to F3

Tags: sparta, Doodles, Fester, Bamm-Bamm, Monte Karlo, Monk, Pop Fly, Obadiah, Norm, NOAA

Date: 2025-10-01
AO: thefarm
Q: Firehead
PAX: Running Man, Squatter
FNGs: None
COUNT: 3
WARMUP:
Grady Corns, Don Quixotes, Beet Pickers, Mosey and the fields

THE THANG:
2 Rounds of:

Sprint – whole field
40 Air squats- count
30 shoulder taps – cadence

High knees – half field
20 Tricep dip – count
20 Derkins – count
20 Plank Jacks – cadence

Walking Lunge – Half field
50 SSH – cadence (25 second round)
25 merkins – count
20 mountain climbers – cadence

MARY:
Rosalitas, Flutter Kicks, Side Crunches, LBCs, Big Boy Situps, American Hammers

ANNOUNCEMENTS:
Lumbergh potentially Q for Friday

Road clean up will likely be the October 25 or November 1.

COT:
Status on treatments and progress with the skin diagnosis

Tags: thefarm, Running Man, Squatter