Category: Uncategorized

Date: 2026-07-06
AO: Acropolis
Q: Monk ,
PAX: Doodles, NOAA, Drano, F3 Bean Counter – Coleman B., Hightower, Peanuts, Norm, Monk FNGs: None
COUNT: 9
WARMUP: imperial walkers, world’s greatest stretch, and some others THE THANG:
The Nolan Richardson Aka “40 minutes of Hell.”
Warm-O-Rama:

Partner 1 will perform each exercise denoted below as Partner 2 backpedals 50 yards, performs a
https://codex.f3nation.com/mention?entryId=exicon-1753308738078-bobby-hurley, then runs back to continue the exercise from the count accumulated by Partner 1. This will continue until the repetition count stated below is met. 1. Burpees (50).
2. Squats (300).
3. Big Boy Sit-Ups (100).
4. Little Baby Arm Circles (300).
5. Merkins (150).
6. Imperial Walkers (300).
7.
MARY: various exercises
ANNOUNCEMENTS: ruck and float
COT: last weekend, we celebrated the declaration of independence and by extension the founders of the United States. The founders remind us that we can look back in history and find people to emulate. If we find a historical figure like us, in our similar circumstances, it gives us an example of someone who can excel in the way that we are called to do. If we find a historical figure unlike us, it shows us that we can share qualities of excellence even with people very different from us. So find someone to emulate and live excellence.

Date: 2026-07-06
AO: Horizon
Q: 3 mile ,
PAX: Attache’, 3 mile, Bo, Purple Rain, Disco
FNGs: None
COUNT: 5
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch,
THE THANG: mosey to minor hill, stops along the way for various merkins, squats, dips, single leg deadlifts, calf raises MARY: ran out of time
ANNOUNCEMENTS: none
COT: great to come back from vacation and catch up with the dudes while getting in a beatdown. Grateful for opportunities to get away from the daily grind, spend quality time with the kids then come back and send the kids to camp 🙂

Date: 2026-07-06
AO: Hamilton
Q: 2 percent ,
PAX: Goldfish, 2 percent, Jag, Sloop
FNGs: None
COUNT: 4
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Moroccan Night Clubs; RVE’s; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

THE THANG:
Fellowship Lap around the field stopping for the following:

10 Diamond Merkins
15 Prison Merkins
10 Perfect Merkins

3 rounds of 10 second Dead Hangs/10 Scapula Retractions/5-5-5’s – 1 round of Pull Ups Max Effort

3 rounds of 20 Dips/10 Slow Squats IC/50 Calf Raises
3 rounds of Bret Michaels (aka Standing Hip Squat Thrusters)

10 Dead Bugs IC
10 90/90’s IC
10 Hello Donny’s IC
10 Medial Leg Lifts (5 second hold)
10 Alternating Side Leg Lifts
10 Dirty Clam Shells (5 second hold)
10 Straight Leg Front Raises (5 second hold)

3 rounds in the The Danish Torture Chamber (aka Copenhagen Plank -10 second hold each side)

MARY: Covered in the above

ANNOUNCEMENTS: 9/11 Stair Climb, Ruck ‘n Float

COT: “Since this is the last speech that I will give as President, I think it’s fitting to leave one final thought, an observation about a country which I love. It was stated best in a letter I received not long ago. A man wrote me and said: “You can go to live in France, but you cannot become a Frenchman. You can go to live in Germany or Turkey or Japan, but you cannot become a German, a Turk, or a Japanese. But anyone, from any corner of the Earth, can come to live in America and become an American.” – Ronald Reagan (January 19, 1989)

Date: 2026-07-06
AO: Terrapin Station
Q: Slider ,
PAX: Enron, Slider
FNGs: None
COUNT: 2
WARMUP:
1. 20 Side straddle hops
2. Cherry Pickers
3. Overhead Claps
4. Arm Circles (F)
5. Arm Circles (B)
6. Downward Dog
1. Move legs
2. World’s Greatest Stretch
1. Cobra Kai

THE THANG: 1-15-1
A very simple but effective beat down

1. Set up cones in triangle (about 15-20 ft apart)
2. Designate a workout to each cone
1. Merkins
2. Squats
3. LBCs
1. Mosey between each cone
2. Begin by completing 1 of each of them, then 2, then 3, and on forth to 15, then back down to 1

MARY:
5 minutes of hell
1. 1 min per, AMRAP in the minute, Tabata style
1. Big Boys
2. LBCs
3. Bicycle
4. Penguin Crunchs
5. Flutter Kicks

ANNOUNCEMENTS:
– We didn’t share any but I know there are some, so look other places

COT:
We talked about “The Fun Scale” (attached below) and what the three different types of fun are and what we can get from them. – Life is full of different kinds of adventures, challenges, experiences, etc. – Some moments are joyful from start to finish,
– Some are difficult but become the memories that shape us
– And a few simply teach us what to avoid next time.
– Don’t shy away from challenges just because they may be uncomfortable or hard, many of life’s most meaningful experiences are that Type II fun, where it may be rough early on, but in the long run, you’ll look back fondly on it
– Live for the experiences you’ll one day look back on with gratitude, not just the ones that are easy today.

Date: 2026-07-06
AO: The Patriot
Q: Hobbyhorse ,
PAX: citrus, Memento, Rim Fire, CableGuy, Piano Man, Strange Brew, Hobbyhorse, Big Short, DrugBoat FNGs: 1 DrugBoat
COUNT: 9
WARMUP: ssh iw mt dew wind Phelps wmh rve dd
THE THANG: mosey 4 corners 11s stairs Hamiltons
MARY: hammer plank dog donkey heal bike Nolan Ryan
ANNOUNCEMENTS: ruck float 9-11 stair climb Thu night workouts COT: build and maintain your community