Category: Uncategorized

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

Date: 2025-10-01
AO: horizon-ao
Q: Purple Rain
PAX: Disco, Attache’, Fish Fry, SPINAL TAP, vplaxico
FNGs: None
COUNT: 6
WARMUP:
– Willie Mays Hays
– Cherry pickers
– Imperial walkers
– Hill billy
– Little bitty arm
– Side straddle hop
– Downward dog
– Upward dog
– World’s greatest stretch
– Childs pose
– Fellowship lap to coupons

THE THANG:
Round 1
– Leg lifts
– Heel touches/penguin crunch
– Merken
– Jog to 50, sprint back

Round 2
– Spider plank
– Coupon curl
– Toe touches
– Skip to 50, sprint back

Round 3
– Leg lift over coupon
– Dips
– Sitting crunch, russian twist
– Backward to 50, sprint

Round 4
– Plank jack
– Shoulder press
– Glute bridge
– Farmer carry to 50; rifle carry back

Round 5
– Punch plank
– On two hands, lift, leg straight; step in cadence; shoulders and triceps; keep arms straight, breathe – Plank squats
– Karaoke to 50; sprint back

Round 6
– j los
– On back, Coupon at 45, legs at 90;
– Side plank
– Jog to 50, sprint

MARY:
Plank and shoulder taps to Shut down by Black Pink

ANNOUNCEMENTS:
Old Rag hike at end of the month

COT: today is day one of our federal government shutdown. give some encouragement to folks who are federal employees

Tags: horizon-ao, Disco, Attache’, Fish Fry, SPINAL TAP, vplaxico

Date: 2025-10-01
AO: thepatriot
Q: Piano Man
PAX: Booking, CableGuy, Gherkin, Ice Tea, Hobbyhorse, Groundhog, Anchorman, Bone, Rim Fire, Ripcord FNGs: 1 Ripcord
COUNT: 11
WARMUP: SSH, Imperial Walkers, Hillbilly, Little Bitty Arm Circles, Moroccan Night Clubs, Cherry Pickers, Willie Mays Hays, Down Dog, WGS, CK THE THANG:
– Mosey to Amphitheater:
– 20 derkins
– 24 step ups (IC)
– 20 dips
– 24 step ups (IC)
– REPEAT
– Mosey to circle at bottom of 30th St Hill – PARTNER UP for DORA – 100 Merkins
– 200 LBCs
– ~200 Squats
– Mosey through Rock Spring Park to Little Falls Rd
– 20 shoulder taps
– 20 flutter kicks (IC)
– 4 burpees
– Sprint to top of KOC Hill
– Mosey to bottom of Harrison hill (at Little Falls)
– 4 burpees
– Sprint to Chestnut Hills Park
– 4 burpees
– Mosey back Football Field through Chestnut Hills Park
MARY: 4 burpees
ANNOUNCEMENTS: Nov. 8 – The Grunt; Oct. 23 – Accelerate at Port City; Spring – Boneathon
COT: YHC is getting older and finding himself increasingly in positions of leadership where he has had to get comfortable being uncomfortable.

Tags: thepatriot, Booking, CableGuy, Gherkin, Ice Tea, Hobbyhorse, Groundhog, Anchorman, Bone, Rim Fire, Ripcord