Category: Uncategorized

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thefurnace Renewing of the Mind

Date: 2025-10-02
AO: thefurnace
Q: Summit
PAX: Rim Fire, Gherkin, Anchorman
FNGs: None
COUNT: 4
WARMUP: IC: SSH, IW, HB, WMH, DD, CK

THE THANG:
Jacobs Ladder:
– Set of 7…blockees at bottom of hill and coupon squats at top. Rifle carry up and farmer carry down. 4 Corners of Mary:
– American Hammers, Plank Jacks, Flutter Kicks, Freddie Mercuries…lunge to center court after each exercise and perform ladder of burpees.

COT:
Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.-Romans 12:2

Tags: thefurnace, Rim Fire, Gherkin, Anchorman

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delphi Building a Better Mousetrap

Date: 2025-09-30
AO: delphi
Q: Rambler
PAX: Toolbox, Nano, Rocket, NOAA, Pop Fly, Fester, Peanuts, Doodles, Battleship, Atlas, Norm, Ashe FNGs: None
COUNT: 13
WARMUP: Yes – it was more than adequately lead but inadequately followed.
THE THANG: The Q put tremendous thought and energy into this Q. Countless hours of thought went into it. Every detail was planned – down to the smallest detail. Meticulous. But, as per usual with this band of audaciously mediocre jokers, they found innumerable ways to screw up this Picasso of a workout. Oh well. the Q tried, they tried less MARY: Yes. You’d better belief that the Q reestablished dominance right here. ANNOUNCEMENTS: October 18 – Road clean up
COT: The Q talked about goals – setting goals and challenging yourself

Tags: delphi, Toolbox, Nano, Rocket, NOAA, Pop Fly, Fester, Peanuts, Doodles, Battleship, Atlas, Norm, Ashe

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hoya-paxa Cool for school

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

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thedriveway Bears & Ballistics

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