Category: Uncategorized

Date: 2026-07-01
AO: The Farm
Q: Bonefish ,
PAX: Short-Timer, Bonefish, Firehead, Trilogy
FNGs: None
COUNT: 4
WARMUP: mosey round the park, dynamic warmup routine
THE THANG: Bonefish’s Big Birthday Bonanza Bash!
4 corners of 10x in cadence:
Merkins
Squats
WWII Sit-ups
Crab Walk Toe Touch
+6 burpees after every round to get to 46

MARY: N/A
ANNOUNCEMENTS: 0700 start on Friday for the holiday
COT: happy to be here, grateful for the discipline and brotherhood of F3 – makes me feel at home even when I am not.

Date: 2026-07-01
AO: The Patriot
Q: Trademark ,
PAX: Gherkin, Trademark, Piano Man, Deliverance, Ice Tea, CableGuy, Strange Brew, My Space FNGs: None
COUNT: 8
WARMUP: Dynamic warmup, 15 yard movements and back. Mosey, Frankenstein, shuffle, karaoke, skip, hamstring walk, pick up the grass, inch worms, walking Michael Phelps, walking arm circles, walking quad stretch.
THE THANG: three station Dora. Station 1 is the counter. 25x SSH in cadence; Station 2 is rotating work including 100x man makers, 200x pressing steps, 300x weighted squats. Station 3 is a weighted carry. MARY: various grab bag of cool down excesses not specifically focused on core.
ANNOUNCEMENTS: 9-11 stair climb, driveway is now three days a week, kettlebells on Saturday, check the channel for changes on Friday due to the holiday schedule,
COT: We are united by many things including the food we eat. Eat well. Eat often. God Bless America. :us:

Date: 2026-06-24
AO: The Bullpen
Q: Peloton ,
PAX: Trolley, Peloton
FNGs: None
COUNT: 2
WARMUP: SSH and various stretching

THE THANG:
– carry coupon to upper fields
– 20 curls
– 20 OHP
– 20 skull crushers
– Carry coupon to concessions stand
– 20 coupon squats
– 20 Bulgarian squats each leg
– 20 of something I am forgetting
Repeat

MARY: ab exercises

COT: spent the beatdown and COT sharing my father’s story since he had passed away on the 12th.

Date: 2026-06-26
AO: The Aerie
Q: Lonestar ,
PAX: Lonestar, Rocketman
FNGs: None
COUNT: 2
WARMUP:
Warm up
Side straddle hops
Michael Phelps
Picking cherries
Frankenstein
High knees
THE THANG:
4x 50yd mosey to 50 yd sprint – 10 merkins
2x 20 yd typewriter – side bear crawl 20yds (every 5yds do merkin) 4x – 30 second wall stand then 10 jump squats
MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-06-29
AO: Horizon
Q: Kodiak ,
PAX: sticks, Bellhop, Attache’, Bo, Kodiak, vplaxico, SPINAL TAP FNGs: None
COUNT: 7
WARMUP: SSH, IW, WMH, CP, DD, Merkins, UD, stretching
THE THANG: After a fellowship lap, proceed to three stations where one group runs the stairs and the other exercises: 1. Discovery front stairs (5x assorted F3 exercises)
2. Discovery back stairs (5x assorted F3 exercises) — Cocaine bear crawl on the way to the next station 3. Kodiak’s Hill (3x assorted F3 exercises)

Proceed back to the circle

MARY: Bird Dog, LBCs
ANNOUNCEMENTS: announcements
COT: I read the first 3 sentences of the Declaration of Independence in preparation of America’s 250th anniversary! The celebration may have been politicized this year, but that should not stop you from reflecting on our founding principles and celebrating this significant milestone.