Category: Uncategorized

Date: 2026-09-29
AO: Atlantis
Q: Hammer ,
PAX: Dairy Free, Teenager, Hammer
FNGs:
COUNT: 3

WARMUP: the usual. SSH, WGS down dogs, Moroccan nightclubs, lbac, mosey
THE THANG: Norwegian 4×4. 85% max effort run for 4 minutes, 3 minutes of isometric holds. 4 rounds MARY: v-ups, Freddy Mercurys, starfish crunches, supermans, ANNOUNCEMENTS: Grunt comes quick
COT: prioritize the things that matter

Date: 2026-09-29
AO: The General
Q: Robo ,
PAX: Gherkin, Tariff, Robo, Roulette, Flux, Moderator, Hard Knox, Landscape, Jackhammer FNGs:
COUNT: 9

WARMUP: SSH, Imp Walker, Hillbillies, LB Arm Circles, M Phelps, DON QUIXOTE, RVE, DOWN DOG, COBRA KAI.

THE THANG:
Run 100
20 Freddy Mercury
Repeat.
Carioca 50, switch for 50
20 LBC
Repeat.

Wall sit while each PAX does 15 seconds Pull-ups

Bear Crawl 20, Mosey to 50
10 Peter Parkers
Repeat back to goal line.

11’s:
1 Blockee
Run 50
10 squats
Continue.

Mosey lap.

MARY: Slow dirty dogs, slow donkey kicks, many LBC’S.

ANNOUNCEMENTS: Grunt happening in November, see channel.

COT: YHC lost younger brother this year, and was just named godfather to his 2 year old son. So, great kid, and even if somewhat in the background seems like an awesome responsibility.

Date: 2026-09-29
AO: FreeState
Q: Horshack ,
PAX: Horshack, Andrew Churchill, Pigeon, Mumford, Mark Michael, Dungeon Master FNGs: None
COUNT: 29
WARMUP:
– SSH x25
– Imperial Walkers x15
– Windmills x10
– Merkins x10
– Squats x15
– Mountain Climbers x15
– Cherry Pickers x 15
– Mosey

The Thang
LADDER
Complete the full list each round.
Add one movement every round.
– R1: 5 Burpees
– R2: + 10 Merkins
– R3: + 15 Squats
– R4: + 20 LBCs
– R5: + 25 Mountain Climbers
– R6: + 30 Shoulder Taps
– R7: + 35 SSH
After each full round:
Run 1 loop

Partner 1 runs, Partner 2 works.
Switch each shuttle.
Team totals:
– 50 Hand-Release Merkins
– 100 Bonnie Blairs
– 150 Squats
– 200 Flutter Kicks
Shuttle distance gets longer each round:
20 yd → 40 yd → 60 yd → full distance
Burpee Ladder
– 1 burpee + sprint out/back
– 2 burpees + sprint out/back
– 3 burpees + sprint out/back
– 4 burpees + sprint out/back

MARY
– American Hammers x20
– Freddie Mercuries x20
– Box Cutters x15
– Protractor
– Plank-o-rama

COT:
Today would have been my mom Jane’s 83rd birthday.

By 29, she had seven kids. She began showing signs of Alzheimer’s around 59 and died ten years ago at 73.

When I think about what she carried, it puts my own problems in perspective. I probably have it ten times easier — but probably complain ten times more.

So today, I’m reminding myself that many of the things I call burdens are actually blessings: people who need me, responsibilities I can manage, and a mind and body that still work.

My challenge to myself is simple: complain less, be more grateful , and don’t take the people, responsibilities, and life we’ve been given for granted.

Happy 83rd birthday, Mom. :heart:

Date: 2026-09-29
AO: Watkin Warriors
Q: Cookies ,
PAX: Cookies, FIFA (F3 The Capital), Stall Guy
FNGs: None
COUNT: 3
Warm-up
– 2 laps
– 25 SSH
– Trunk twists
– Good mornings
– OYO stretching
The Thang — Watkin’ Workout of the Fiscal Year
10/1 splits. Half-lap between End A and End B.
Q1 — Mandatory Spending
– End A: Push-ups
– End B: Squats
– 10/1 → 1/10
Q2 — Budget Cuts
– End A: Sit-ups
– End B: Burpees
– 10/1 → 1/10
Completed Q1 and Q2. However, the budget for Q3/Q4 never passed CR so we moved onto the next station. ~0618 — Pull-up Bars
– 3 sets
– Max-rep pull-ups each set
Mary
– Ring of Fire × 2 rotations
– Each PAX selected an exercise
– Group followed called cadence/reps
Announcements
– The Grunt CSAUP: Veterans Day — 11/11
– IronPAX Week 4 / Final Week: Saturday, 10/3 at 0600 at Watkin’ Warriors – Bring your own coupon
– Cookies on Q
– Early setup/dry run before start; help welcome
COT — Leadership Through Participation
Leadership is a skill built through practice. F3 gives men the opportunity to practice it by stepping up to Q: plan something, communicate it, make decisions, adapt when the plan changes, and take responsibility for the group.
Today was a good example. The original workout ran long, so we adjusted and kept moving.
The goal isn’t a perfect workout. It’s getting comfortable stepping forward and leading.

Date: 2026-09-28
AO: Horizon
Q: Kodiak ,
PAX: vplaxico, Skoat, Woody, Purple Rain, Attache’, SPINAL TAP, DrugBoat, Kodiak, The Wolf, Funnelcake FNGs: None
COUNT: 10
WARMUP: ssh, iw, toes, DQ, wmh iw merkin, dd, ud, stretching
THE THANG: mosey to minor hill (Arlington’s highest point), stopping for sets of squats, merkins, and other F3 favorites. At MH, alternating sets of shoulder taps/ mountain climbers and dips / squats two times return to Horizon with exercises along the way, MARY: around the horn
ANNOUNCEMENTS: announcements
COT: learn to deal with disappointment