Category: Uncategorized

Date: 2025-09-16
AO: atlantis
Q: Hammer
PAX: Infinity, Palmetto, Hubble, Bougie
FNGs: None
COUNT: 5
WARMUP: SSH, IW, HW, IBACs, Slow squats w/hip twists, Down Dog, WGS, Cobra, Mosey THE THANG: Elevens on the Nats Park Steps
Bottom of the steps: Manmakers (squat thrust, plank-jack, pushup, jump up.) Top of the steps Jump Squats
–>To the benches (2 rounds):
Single leg step ups with jump
Durkins
Single leg get up-to-jump squats
Dips
MARY: V-ups
ANNOUNCEMENTS: Grunt is coming up. Forgot to mention in the circle – but there’s a book club Hobbyhorse is running, if you’re interested in such things (see Book-Club channel)
COT: On this date in history – the Mayflower departed from England with 102 colonists looking to make a life in the New World. Sometimes you just gotta go all-in and change things up.

Tags: atlantis, Infinity, Palmetto, Hubble, Bougie

Date: 2025-09-16
AO: delphi
Q: Pop Fly
PAX: Nano, Ashe, Toolbox, Atlas, Fester, NOAA, Norm, Crop Duster, Battleship, Rocket FNGs: None
COUNT: 11
WARMUP: Yes
THE THANG: 11 Stations. 55 seconds of work, 8 seconds off. 28 rounds MARY: Mountain climbers and LBCs
ANNOUNCEMENTS: 2nd F event next Thursday, Road clean up in October, Fester is retiring COT: Grace. Remember to offer grace

Tags: delphi, Nano, Ashe, Toolbox, Atlas, Fester, NOAA, Norm, Crop Duster, Battleship, Rocket

Date: 2025-09-15
AO: acropolis
Q: Doodles
PAX: Obadiah, Hightower, Peanuts, Snake (Will Harris), Atlas FNGs: None
COUNT: 6
WARMUP: SSHs, imperial walkers, hillbillies, down fog cherry twists, WGS, cobra Kia

THE THANG:
Pax took turns performing exercises and reps that add up to 100. Once reached pax Ricky Bobby around track then repeat. Different exercises and reps each round.

Round 1
10 manmakers
25 curls
30 overhead press
30 ww3s
5 rows

Round 2
30 yds murder bunny
30 yds rifle carry back
40 calf raises w block

Round 3
At 530 in the morning Qs mind slips and can’t remember, but 100 reps of something were performed.

Round 4
Bear drag block to 30 yd sprint back to goal line and back to block, then repeat to 60 yd marker then sprint to goal line then drag block to goal line and sprint back.

MARY: LBCs. Flutter kicks, windshield wipers.

ANNOUNCEMENTS: grunt in November.

COT:
We need to be examples of having open dialogue with perspectives we might always agree with in a humble, respectful and honorable way.

Pray for Snake’s father recovering from surgery.

Tags: acropolis, Obadiah, Hightower, Peanuts, Snake (Will Harris), Atlas

Date: 2025-09-15
AO: terrapin-station
Q: CableGuy
PAX: 2 percent, Enron, Robo, V8
FNGs: None
COUNT: 5
WARMUP: SSH, IW, AC, CP, WMH, DD, CK
THE THANG:
Thang 1: Modified Belle Ringer
Inspired by Iron Pax past. Perform 5 Blockees, Rifle Carry 100 yards, perform an exercise, Farmer’s Carry back. Five rounds and the exercises were: 10 Low Rows
15 Goblet Squats
20 Curls
25 Coupon Swings
30 Overhead Press
Thang 2: O’Connell Burpee Tour
Mosey around the O’Connell block with stops for five Burpees. We did 25-30. Thang 3: Shoulder Taps & Mountain Climbers
Circle up for 10 ST’s IC + 10 MC’s IC x 10 rounds
MARY:
Freddie Mercury, Penguin Crunch, LBC
ANNOUNCEMENTS:
Fund raising event in October at Port City Brewing; monitor channels. COT:
It’s Monday. Let’s lock in on the week. Think of what you want to accomplish this week and let’s have 30 seconds of silent concentration to get intentional around those goals. Aye!

Tags: terrapin-station, 2 percent, Enron, Robo, V8

Date: 2025-09-15
AO: thepatriot
Q: bogey
PAX: Walker, Smokey, Fiddler, Prestige, Memento, Bob the Builder, Hops, Piano Man, DoorDash, LaForge, Strange Brew, Spokes, Rim Fire, SAAS, citrus, Anchorman, Scuba Steve, Wedding Singer FNGs: None
COUNT: 19
WARMUP: SSH, IW, HB, MNC, MP, DQ, WMH, DDog, Kobra Kai

THE THANG: 4 rounds of 4-count exercises at 11-reps each, various modes of travel between each round.

Round 1
11 Merkins IC
11 Copperhead coupon squats IC
11 Blockees
Rifle carry 50yd line, hold
11 shoulder taps IC
Rifle carry return

Round 2
11 Merkin Jacks IC
11 Imperial Squat Walkers IC
11 Blockees
Backpedal 100yds to opposite goal line, hold
11 mtn climbers IC
Bearcrawl 50yds to midfield
Mosey return

Round 3
11 Knerkins/Chuck Norris IC
11 Monkey humpers IC
11 Blockees
Mosey to midfield, hold
Bearcrawl 50 yds to opposite goal line
Mosey return

Round 4
11 T-Merkins IC
11 Copperhead coupon squats IC
11 Blockees
Lt. Get-ups to 35 yd line (mashup of Lt. Dans and Prisoner Get-Ups) – Hands behind head, perform two leg lunges forward followed by a prisoner get up Crawl bear 35yds back to start

MARY: Batwings (keeping arms up until “Recover”)
20x LBACs IC forward, 1x 10-ct
20x LBACs IC reverse, 2x 10-ct
20x Seal Claps IC, 3x 10-ct
20x Overhead Claps IC, 4x 10-ct
Recover

ANNOUNCEMENTS: October F3 Fundraiser

COT: To begin, YHC thanked the HIMs who led and participated in the 9/11 stairclimb. Well done, men.

YHC spoke of the work he is doing to find, recognize and enjoy the little wins in life. YHC spoke more specifically about the situation with his middle child who is back in APS. The difficulties the family has endured over the years often clouds YHC’s ability to recognize and truly enjoy the little wins this child is achieving – like attending school on a daily basis, doing homework, beginning to make friends, or practicing self-advocacy. Win. Win. Win. Win. YHC encouraged the PAX, no matter the difficulties they may be facing, to try and find the little wins. YHC named his faith as the main reason he has been able to endure these difficult times, and recognized the brotherhood of F3 as having helped him as well. Thank you, men.

Tags: thepatriot, Walker, Smokey, Fiddler, Prestige, Memento, Bob the Builder, Hops, Piano Man, DoorDash, LaForge, Strange Brew, Spokes, Rim Fire, SAAS, citrus, Anchorman, Scuba Steve, Wedding Singer