Category: Uncategorized

Date: 2025-09-24
AO: horizon-ao
Q: SPINAL TAP
PAX: Disco, Gherkin, Attache’, Kodiak, Magoo, Mr Haand, Purple Rain, sticks, Kombucha FNGs: None
COUNT: 10

WARMUP: SSH, Michael Phelps, Waterwheel, WMH, cherry picker, Tai fighter, up/down dog, WGS
THE THANG: Burpees, no surrender, courtesy squats, bobby hurley, mountain climber, merkin, dips, hilly billies MARY: Abs you need is love
ANNOUNCEMENTS: iron Pax
COT: Look toward the sun

Tags: horizon-ao, Disco, Gherkin, Attache’, Kodiak, Magoo, Mr Haand, Purple Rain, sticks, Kombucha

Date: 2025-09-24
AO: compound
Q: Hightower
PAX: Poe, Popeyes, Sunny, Monte Karlo, Doodles, Mr. Softee, Skidoos, Monk FNGs: None
COUNT: 9
WARMUP:
Stretching and some exercises, then fellowship jog around the field.

THE THANG:
Set up 4 stations on Field. Split PAX into 4 groups, 1 at each station. Movement between stations: run the length of field, bear crawl width. Round 1, 10 reps each, while partner air squats:
Station 1: med ball curls
Station 2: med ball slam
Station 3: coupon oh press
Station 4: sand bag squats

Round 2:
Station 1: med ball tricep extensions
Station 2: squat then med ball oh toss
Station 3: coupon kettle swings
Station 4: sandbag dead lifts

Ended with Ricky Bobby lap
MARY:
Ring of Fire core exercises lead by each PAX

ANNOUNCEMENTS:
2F: Thurs at Bunnyman
3F: street cleaning Oct 18
COT:
As American as F3 is and how very proud that we are Freed to Lead, our freedom of speech doesn’t come for free. This democracy that we live in doesn’t come for free. If we want to keep it, we have to do our job, participate. Just like F3, we are all Freed to Lead. Taking the Q is part of that freedom, no training led by non professionals.

Tags: compound, Poe, Popeyes, Sunny, Monte Karlo, Doodles, Mr. Softee, Skidoos, Monk

Date: 2025-09-23
AO: atlantis
Q: Smokee
PAX: Hammer, Hammerhead, Hubble, Palmetto, Clerk
FNGs: None
COUNT: 6
WARMUP:
-Good mornings
-Don Quixote
-Penalty burpees
-Cherry pickers
-Willy Mays Hayes
-Merkins
THE THANG:
No Standing Around Kickball
-4 innings, 3 run max per inning
-Team ends game with the number of burpees equal to runs allowed
-Fielding team and base runs hold static pose of choice: lunge, Al Gore, one leg balance -Offensive bench players perform exercise for inning
– Inning 1: Flutter kicks
– Inning 2: American Hammers
– Inning 3: Squats
– Inning 4: SSH
MARY:
-Plank ring of fire
-Cobra Kai
ANNOUNCEMENTS:
-F3 The Capital merch available
-Grunt info forthcoming
COT:
-Ferris Bueller: “Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it”

Tags: atlantis, Hammer, Hammerhead, Hubble, Palmetto, Clerk

Date: 2025-09-23
AO: thegeneral
Q: Summit
PAX: Anchorman, Lazlo, Maguire, DoorDash, Flipper, citrus, Enron, Hobbyhorse, Goldfish, 2 percent, Gherkin, Flat Tire, Offsides, Messy FNGs: None
COUNT: 15
WARMUP: IC: SSH, IW, CP, WMH, MP, DD, CK, 10 burpees

THE THANG:
Cardio Set
– Ricky Bobby
– Tabata Set 1: (20 secs work, 10 secs rest X 8 sets)
– Toe taps & mucho legos
– Shuttle run sideline to sideline
– Ricky Bobby
– Tabata Set 2: (20 secs work, 10 secs rest X 8 sets)
– Mountain climbers & burpees
– Shuttle Run sideline to sideline
– Ricky Bobby
Lazy Dora
– 100 merkins -> plank in increments of 10
– 200 LBCs -> leg lift holds in increments of 20
– 300 squats -> Al Gore in increments of 30
– 400 American hammers -> V holds in increments of 40

MARY: Some yoga and a moment of gratitude

ANNOUNCEMENTS:
– Grunt-join channel for info..thanks to citrus for Qing
– Fund raiser for Accelerate campaign-3rd F channel
– Suicide prevention Zoom seminar-join F3 Nation slack for information – Book club-Book club channel
– Bible study-Iron Sharpens Iron channel
– Old Rag and Shenandoah Burning Man -Backpacking channel

COT:
YHC shared that he has been sad lately. It seems that we are living in a world of extremes and that extremes seem to produce conflict, depression and anxiety.

YHC recently read a book by Jonathan Haidt called The Anxious Generation which is now based on 15 years of conclusive data about the impacts of the digital culture. YHC wished he had read it 15 years ago.

YHC then watched Adolescence on the way back from a trip. It was hard to watch but important and cathartic. Led to text his adult children and apologizing for over protecting them in the wrong areas but under protecting in the right areas. It opened up important dialogue. When you know better you do better. Not too late.

Rewiring the brain is hard but possible and pretty straightforward. One way is F3 as the formula of fitness-fellowship and faith works.

In the words of the great philosopher Kenny Chesney, “Why Can’t We All Just Get Along” and drink some beers and smoke cigars by a fire pit. Appreciate all y’all!

Tags: thegeneral, Anchorman, Lazlo, Maguire, DoorDash, Flipper, citrus, Enron, Hobbyhorse, Goldfish, 2 percent, Gherkin, Flat Tire, Offsides, Messy

Date: 2025-09-23
AO: freestate
Q: Deagle
PAX: Horshack, Winston, Pigeon, F3 Scabby, Bluto, Moonman, Brony FNGs: None
COUNT: 8
WARMUP:
– SSH x 25 IC
– Imperial Walkers x 15 IC
– Frankenstein x 15 out and back
– Baby burpees x 10 on Q
– Windmills x 15 IC
– Merkins x 10 on Q
– Mountain Climbers x10 IC
– Plankjacks x10 IC
– Michael Phelps x 15 IC
– Cherry Pickers x 15 IC
– Stretching

THE THANG:
(1) followed by Escalators in 3 stations – 10, 20, 30, 20, 10 Bear crawl between stations.
· 10 Merkins
· 20 Squats
· 30 LBCs
· 20 Gorilla Humpers
· 10 Burpees

(2) followed by 5-4-3-2-1 Jacobs ladder

(3) followed by suicide

MARY:
– Reverse Crunches x 20 IC
– Freddie Mercury x 15 IC
– Outlaws x 10 each direction IC
– Plank-o-Rama with Travolta
– BBS x15 on Q
– Flutters x20 IC

ANNOUNCEMENTS:
This upcoming Saturday (9.27.2025) is FreeState 5th F3Versary.

COT:

(1) Rosh Hashanah is the Jewish New Year, but it actually falls in the seventh month of the Jewish calendar. This “Head of the Year” marks a time of reflection and new beginnings.

The holiday is considered the anniversary of the creation of Adam and Eve, and thus, the start of humanity’s role in the world.

Rosh Hashanah begins a 10-day period known as the Days of Awe, a time for deep introspection and repentance, culminating in Yom Kippur.

(2) A key tradition is the blowing of the shofar, a ram’s horn, which acts as a “wake-up call” urging people to reflect on their actions and improve themselves.

Symbolic foods are eaten to express hopes for a sweet new year, such as apples and challah (a special braided bread) dipped in honey.

Many Jews participate in “Tashlich,” a custom of symbolically casting away sins by throwing bread crumbs into a body of water.

(3) Rosh Hashanah is also known as Yom HaDin, the Day of Judgement, when, according to tradition, God determines each person’s fate for the coming year.

The holiday is not just about celebration but also about taking responsibility for one’s actions and striving to be a better person.

Rosh Hashanah liturgy has inspired at least two rock songs.
Avinu Malkeinu, the prayer that means “Our Father, Our King,” inspired Mogwai, a Scottish post-rock-trio, to write a 20-minute epic song “My Father, My King.”

The song, which borrows the prayer’s traditional melody, is alternately soft and beautiful and loud and raging. More famously, Leonard Cohen’s “Who By Fire” draws on the Unetanah Tokef, which many consider the most important prayer in the High Holiday liturgy.

Tags: freestate, Horshack, Winston, Pigeon, F3 Scabby, Bluto, Moonman, Brony