Category: Uncategorized

Date: 2025-09-30
AO: atlantis
Q: Hammerhead
PAX: Hound Dog, Palmetto, Deflator, Infinity, Hubble, Bougie, @Milkshake (downranger) FNGs: None
COUNT: 8
WARMUP:
Longitudinal Straddle Hops (fr/back vice side to side)

Sequence of 1 TTT, 2 CPs, 1 TTT, 3 Bps, 1 TTT, 4 GG, 1 TTT, 5 Root vegetable extractors, 1 TTT

Imperial Crossovers

Soccer Ball Taps (w cones)

One Legged Tee Claps (our “go-to”)… then Easy Tree Pose (15 seconds each leg)

THE THANG: Mosey to Delta Pier

Small rock set (ea hand):

Weighted Moring Glories (10x ea side)

Soccer Ball Rock Taps (4-count)

Weighted squat with Calf Raise (4-count)

Lunge Ladder (actually on floating wharf)
– Reverse lunge w/Twist (hands on hips)
– Side Lunge
– Reverse lunge w/KneeUp
– To-the-side Lunge (copperhead style,alternating)
– Reverse lunge w/Kickout
– Forward lunge and Twist (helo arms)

MARY:
INS AND OUTS (4-Count: 10)

VERTICAL MERCURIAL bicycles (in cadence: 15)

SQUAT-down-CRUNCH (4-count 20)

CRAB KICKS w/out tap, side tap(in cadence: 15)

Four-count PLANK JACK’s (wide wider widest)

Mtn climbers triple threat (10/20/30 single count)

SUPERMAN HOLDS (30s)

Alternating Shoulder Taps (4-count 10)

Mighty Man HOLDS (10s ea side)

ANNOUNCEMENTS/PRAYERS:
In solidarity with the Mormon church that was sadly terrorized in a shocking ramming/shooting/burning attack near Flint, Michigan. Also for the victims of the restaurant shootings by a sniper in Southport, North Carolina. And for a reduction in mortality violence pervading our society and an increase in Love throughout our communities.

COT: Ethos of Balance

Find your Center, and actively try to MAINTAIN it!

Note to Self: Remember your household Div of duties, balancing act

WORK-LIFE balance more aptly termed ‘Material – Spiritual Balance’

Find ” the joy of the task” whether a mundane chore or a grueling challenge, or anything in between

Tags: atlantis, Hound Dog, Palmetto, Deflator, Infinity, Hubble, Bougie, @Milkshake (downranger)

Date: 2025-09-30
AO: thegeneral
Q: Trademark , citrus
PAX: Runner Up, Gherkin, SAAS, Hard Knox, Offsides, citrus, Traveler, Robo, Tariff FNGs: None
COUNT: 10
WARMUP:
Where’s the Q?
Who’s Q’ing this thing?
SSH, ACs, CAs, Motivators, WMH, MP, CP, Leg Stretches, World’s greatest, Cobra Kai THE THANG:
Field Lap,
Station 1: Calf Raises IC, Air Squats IC, Jump Squats IC
Karaoke x 25m, Jog x 25m, Karaoke 25m, Sprint 25m – and repeat Station 2: Airpress IC, Mercins, Ten and twos IC, Front Lunge IC Karaoke x 25m, Jog 25m, Karaoke 25m, Sprint 25m – and repeat Station 3: Seal Clamp IC, Military Merckin, Mike Tyson, Reverse Lunge IC Shuffle Left x 25m, Jog 25m, Shuffle Right x 25m, Sprint – and repeat MARY: LBC, Don Quixote, Mountain Climbers, Ring of Fire
ANNOUNCEMENTS: November 8 the Grunt; Bible Study at Gherkins Home;
COT: Prayers and Praises, We can be there for each other in the good times and the bad.

Tags: thegeneral, Runner Up, Gherkin, SAAS, Hard Knox, Offsides, citrus, Traveler, Robo, Tariff

Date: 2025-09-30
AO: freestate
Q: Horshack
PAX: Rebound, Deagle, Cannoli, Mark Michael, Dungeon Master, CashOnly, F3 Scabby, Pigeon FNGs: None
COUNT: 9
Warm Up
– SSH x 16 IC
– Shoulder Taps x 16 IC
– Mountain Climbers x 16 IC
– Monkey Humpers x 16 IC
– Grady Corn x 16 IC
– 2 Laps w/ High Knees on the side
– LONG COUNT Willie Mays Hayes x 8 IC
– Michael Phelps x 16 IC
– Cherry Pickers x 16 IC

The Thang: Dean Smith – the Four Corners (40 – 50 second AMRAP)

Chest – Farmer Carry coupon to each corner
– Chest Press
– Pull Unders (plank position, pull coupon under body, alternate sides) – Pull Overs (on 6, arms straight lifting coupon from ground overhead) – Power Twists (lay on back, lift coupon from one side to the other) Legs – Alternating Lunge to each corner
– Squat
– Jump Over
– Thrusters
– Reverse Lunge
Arms – Rifle Carry to each Corner
– Curls
– Skull Crushers
– Overhead Press
– Cross Grip Lift

Mary:
– American Hammer x 16 IC with Coupon
– Scissors x 16 IC w/ Coupon Overhead
– Windshield Wipers x 16 IC with Tall Coupon
– Feet In Coupon Lift x 16 IC – 4 inches off the ground

COT:
My mom would have been 82 years old yesterday. Shout out to the moms out there – and be good to them.

Accelerate 2025: looking for 12 donors from FreeState!
https://givebutter.com/accelerate2025/f3-the-capital/

Young men today are facing an awful storm of isolation, anxiety, and depression.

A gift to F3 Nation fuels a proven, grassroots network where men build strength, character, and community—then we turn it around and invest in others.

Your donation helps create free workouts that forge friendships, accountability, and personal purpose.

In short, you’re not just supporting F3 today —you’re passing something positive and life-giving to the next generation.

Give today so we can continue to “give it away” to young men who need our time, our presence, and our example.

Tags: freestate, Rebound, Deagle, Cannoli, Mark Michael, Dungeon Master, CashOnly, F3 Scabby, Pigeon

Date: 2025-09-29
AO: horizon-ao
Q: Magoo
PAX: Purple Rain, Kodiak, Disco, Attache’, sticks
FNGs: None
COUNT: 6
WARMUP: Abe Vigoda, Cherry Picker, Squat series
THE THANG: Abandoned water bottle agility drill; 100 dip session; bear crawl sprints
MARY: A great many can-openers; box cutters, flutter kick, bird dog; yoga-light stretching.
ANNOUNCEMENTS: Plenty of tickets left for Old Rag; Iron Pax exists, but elesewhere.
COT: This is not the workout I had planned but the body was non-cooperative. Be flexible or snap.

Tags: horizon-ao, Purple Rain, Kodiak, Disco, Attache’, sticks

Date: 2025-09-24
AO: theaerie
Q: Chasqui
PAX: Trifecta, Lonestar, Stewie, Rifleman
FNGs: None
COUNT: 5
Warmup:
School Mosey field + school
Side straddle hops
Burpees
Leg kickers
Michael Phelps
Bat wings
Cherry pickers

The thang:
100-100 yd & 25 yd sprints
W/:
Curls
Rifle carry
Thrusters
Squats
Rows

Sideline-sideline:
-mosey+sprints Fwd/Bkwd- w/exercise mix burpees hollar

Indian mosey w/coupons:
-10yd loops to the 50yd x2

Mary:
Pax mix

Announcements:
Old Rag tickets go live 9/25/25

COT:
Thankful

Tags: theaerie, Trifecta, Lonestar, Stewie, Rifleman