Category: Uncategorized

Date: 2026-10-20
AO: FreeState
Q: F3 Scabby ,
PAX: F3 Scabby, Horshack, Shepherd
FNGs: None
COUNT: 3
WARMUP: 28 burpees; 1/4 mile bear crawl; Murph
THE THANG: rifle carry across the court, lunge walk rifle carry, 2 suicides.
coupon work. Hundreds of curls, OH press, skull crusher, bent over rows with wall sits in between circuits. 5 burpees oyo. 3 sets of pull ups & step ups.
MARY: flutter, scissor, lbc, f mercury, plank o Rama, merkins for good measure.
ANNOUNCEMENTS: many people are saying, sir, this was the greatest F3 workout ever. Never seen anything like it. Everybody knows it.
COT: Ask yourself the following first thing in the morning: What am I lacking in attaining freedom from passion? What for tranquility? What am I? A mere body, estate-holder, or reputation? None of these things. What, then? A rational being. What then is demanded of me? Meditate on your actions. – Epictetus

Date: 2026-10-20
AO: The General
Q: Hobbyhorse ,
PAX: Hard Knox, Hobbyhorse, Moderator, Robo, Gherkin, Hops, SAAS FNGs: None
COUNT: 7
WARMUP: stretches
THE THANG: rounds of exercises followed by 200 yd run after each round: Round 1: coupon ww2, coupon box cutter, coupon flutter
Round 2 repeat
Round 3: coupon am hammer, sliding over block merkin, 1 min plank Round 4 repeat
Round 5 coupon ww3/Cold War; no coupon box cutter, coupon flutter Round 6. Repeat
MARY: rounds robin
ANNOUNCEMENTS: grunt and old rag and open Qs
COT: fitness journey is rewarding; compare yourself to past self, not to others.

Date: 2026-10-19
AO: Acropolis
Q: Atlas ,
PAX: Atlas, Dr Suess, Hightower, Drano, Monk, Peanuts, Doodles, Bean Counter, OnlyFans FNGs: None
COUNT: 9
WARMUP:
Various exercises

THE THANG
45-second exercises

15-seconds break
Run up the stairs and back

1st round
Mike Tyson (Triple bear)

Jump squats (lunges)

Spider-man plank

BBSU

American hammers (Mount Climbing)

MARYs: Run the stairs
ANNOUNCEMENTS & PRAYERS:
Book club
The Grunt
COT: The AI Illusion vs. Authentic Presence
The Hook:
“Men, we talk a lot about efficiency, productivity, and getting better. Right now, the world is shifting fast with Artificial Intelligence. You can use AI to write your work emails, plan your workouts, summarize books, and automate your day. It promises us one thing above all else: to save us time.
But here is the question we need to ask ourselves as husbands, fathers, and leaders: What are we doing with the time we save?” My challenge to you today: Create a tech-free zone tonight. For just one hour after you get home, put the phone in a drawer, close the laptop, turn off the notifications, and lean into the beautiful, messy, unoptimized reality of your family. Be entirely present.”

Date: 2026-10-19
AO: Hamilton
Q: Legacy ,
PAX: Sloop, Deliverance, Legacy, Hobbyhorse
FNGs: None
COUNT: 4
WARMUP: Side straddle hop, imperial Walker, Hillbilly, boxer in a corner, imaginary slam ball, imaginary samurai sword, imaginary upper cut, root vegetable extractor, Willie Mayes Hayes, non-micromanaged downward dog, cobra Kai

THE THANG:

ALEXANDER HAMILTON: We did a series of Alexander Hamiltons, which are Bear crawl to the end of the penalty box get up and run backwards to the midline, and then sprint it out jog back; we did three or four of these interspersed with shoulder taps and mountain climbers

INTRODUCING THE 1111: Then we did an 1111, which is a double 11, on each side of the travel you do two exercises ours were: on side, one hand release, Merkins and big boy set ups, a run across part of the field then on side two we did Alabama prom dates and wall jumps or step ups?

BIGGUS DICKUS: Invented by Steve Maximus, but named by Popeye, who was unimpressed with the name “Steve Maximus.” A Biggus Dickus is 30 second wall set in interspersed with declining series of reverse lunges

MARY: Flutter kicks, Freddie Mercurys, one minute plank hold

ANNOUNCEMENTS: Old rag hike, October 30 The grunt Saturday, November 7

COT: October is the Accelerate Campaign for F3 nation; in our region were using the campaign more generally to reframe; YHC is very realistic. It’s about 80% of our guys that are doing everything they can just to get out here to work out with us. We want them. And we are here to serve them. But if you have time on your hands, YHC asks that you consider investing that time with us; when you do that you get a lot back. Help us keep this organization going for all the guys thanks for coming out. SYITG!

Date: 2026-10-19
AO: Terrapin Station
Q: Goldfish ,
PAX: CableGuy, Shake ‘n’ Bake, Ripcord, Landscape, Enron, Gherkin, 2 percent, Goldfish FNGs: None
COUNT: 8
WARMUP: the usual
THE THANG:

Part 1 – rounds of merkins & pullups on the playground

Part 2 – thunder dome DORA
-100 coupon swings w/rifle carries
-200 coupon squats w/farmer carries
-300 coupon curls w/lunge walk

MARY: 200 LBCs w/farmer carries

ANNOUNCEMENTS: backpacking on 10/30-10/31, thegrunt on 11/7 (remember to sign up!!)

COT: it is Monday – start the week strong