Category: Uncategorized

Date: 2025-09-24
AO: thefarm
Q: Squatter
PAX: Lumbergh, Firehead, Running Man, Diesel (DR from Burbank) FNGs: None
COUNT: 5
WARMUP:
SSHs IC
Michael Phelps IC
Beet pickers
Willy Mays Hayes IC
Imperial Walkers

THE THANG:

Merkins
Reverse Lunges
Mountain Climbers IC
Imperial Walkers

Mosey, Frankenstein or Lunges

Derkins
Dips
Step Ups
Erkins

Mosey, Frankenstein or Lunges

Squats
Shoulder Taps
Calf Raises
Bird Dogs

MARY:
Freddy Mercury IC
Flutter Kicks IC
LBCs
Glute Bridges 12
Plank Hold

ANNOUNCEMENTS:
FireheadQ Friday
Squatter Q Saturday

COT:
You can’t be everything for everyone, prioritize the important things in life and learn to say no to everything else.

Tags: thefarm, Lumbergh, Firehead, Running Man, Diesel (DR from Burbank)

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