20 and 12

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WARMUP:
THE THANG: mosey to the church of god parking lot where the pax did a few Freddy mercuries while they waited for the six (me) to arrive.

From there we did the cross workout. Run out to one of four points and then back to the middle. Each time we arrived at a point, we did 20 flutters (count one leg only), and each time we arrived back to the center, we did 12 merkins. The four outer points were the parking lot at the top of the hill, the small lot across from the old police station, the lot at the top of Monroe white st where the old town hall (and the old phone company) is, and the intersection of confederate and Forrest st.

One wrinkle was coming back from the Forrest street point, we climbed the stairs of the church of god activity building and did 12 derkins with the aid of their picnic tables

Mileage requirements for the morning were exceeded
MARY:
ANNOUNCEMENTS: lots going on life of f3
COT: lots going on the life of the pax

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Don’t Forget the Flowers!

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WARMUP: Cohiba’s attempt at the F3 Mission flopped so we started with 10 burpees flower by SSH and some other moves. Then we set off on a field trip.
THE THANG: Pax covered 2 ish miles today with stops at Town Hall, Courtyard fka as Pike Electric, Millstone Park, Veterans Park, WEP playground. At each stop, pax took turns naming an exercise of choice and passing a Valentine to another pax. That pax got to draw one of 5 cards which led to the # of reps:

All hearts today
10 = 10 reps
Jack = 15 reps
Queen = plank while chosen pax shares Valentine’s Day wisdom learned the hardway (through Failure)
King = 20 reps
Ace = 25 reps

We moseyed home after the playground
MARY: yes, a few mins at the end
ANNOUNCEMENTS: Break the Dam, trash pickup
COT: prayers for health for several, job searches

A great morning of movement and fitness including many reps and many burpees. The pax were frisky and playful like a bunch of puppies, and the mumblechatter was strong throughout.

One of the many things I love about F3 is the multigenerational nature, and we had pax from 38-59 today. The span of age, geographic origins and backgrounds provided wide ranging experiences around the topic of romance and the Valentine’s Day holiday. Grateful for the enthusiasm, wisdom and humor everyone brought!

Parking lot Donuteeria was a success as well. Who’s gonna turn that into the norm?

Thanks for the invite JWOW and your solid leadership of our flagship AO!

#KeepPosting

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Cougars and Gold Diggers

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Stole from Spike: https://f3thefort.com/2026/02/18/hill-sprints/

WARMUP: yea
THE THANG: see Spike’s stuff. I dropped many (NOT ALL) of the burpees by poplar demand
MARY: flutters
ANNOUNCEMENTS: lots in the newsletter
COT: was held….think about problems and conditions

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Failed Expectations

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WARMUP: mosey to chik fil a parking lot and warm up while hoping to see the crewed rocket launch at 5:15. Side straddle hops, Moroccan night clubs, reverse lunges and windmills. Saw the upper stage separating from the lower stage for one second then it was nothing but cloud cover.
THE THANG: Partnered up with the 4 boot campers. Sprint to end of parking lot while partner performed merkins, squats, lunges and Carolina dry docks. Mosey to side of Persis Indian Restaurant. EMOM do 10 merkins. In between alternate wall sits and calf raises. Mosey to railing for dips and reverse lunges. 40 yard sprints.
MARY: 4 minutes of ab worked finished off with hip exercises
ANNOUNCEMENTS:
COT:

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All Respectables!

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WARMUP:
– Moroccan night club
– Windmill
– Cherry pickers
– Imperial walker
THE THANG:
10 rounds
– 6 Burpees
– 10 Side Staddle Hop
– 6 Mike Tyson’s
– 10 Squats
– run around island

Pain stations
– Station 1
– Mountain Climbers
– Squat Jumps
– Flutter Kicks
– Station 2
– Merkins
– Plank Jacks
– Should Taps
– Qty 5 – 10 – 15 – 10 – 5
MARY:
ANNOUNCEMENTS:
COT:
– Read the newsletter

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(Relationship) Malpractice Insurance

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Warm up, :  SSH-IC, f5-Burpee, cherry pickers –I C, 4 burpee‘s,  WindM-IC, 3 Burpee, HW-IC, 2 burps, IW-IC, 1 Burpee
Thang: run & gun accumulator… Mosey, keep adding an exercise.
– 1) 5 Lt. Dan-Ohnos
– 2) 20 LBC
– 3) 10 MERKIN
– 4) 10 pickle pounder
– 5) 5 Kosak lunges each side
– 6) 10 Shakira (five each
– 7)Freddy Mercury (each)
– all we had time for
530-6: Framing the Topic:
“Most of us carry insurance for the stuff we’re afraid of losing — house, car, health. But what about malpractice insurance for our relationships? What are we doing to prevent damage before it happens?”
Q Source “M” concept:
– We have a finite number of arrows (time, energy, attention).
– We don’t know how many we have.
– Where we aim determines our IMPACT.
– Relationship malpractice is what happens when we mis-aim or neglect our Concentrica.
Where Are Your Arrows Going?
– Where do most of your arrows go right now? (Work? Kids? Phone? Fitness? Wife? Church?)
– If someone audited your calendar, what would they say you value most?
– Who in your Concentrica hasn’t gotten many arrows lately?
Early Warning Signs of Malpractice
– What are early warning signs that you’re drifting relationally?
– How do you know when you’re becoming transactional instead of intentional?
– What behaviors show up when you’re overextended? (Short temper? Withdrawal? Phone scrolling?
Preventative Practices (Insurance Premiums)
Insurance requires regular premiums. What are the relational premiums we pay?
Ask:
– What’s one simple practice that keeps you connected to your M?
– Do you schedule connection or just hope it happens?
– What’s a non-negotiable rhythm in your week that protects your relationships
Examples you can seed if needed:
– Weekly date night (even at home)
– Device-free dinners
– 1-on-1 time with each kid
– Monthly “state of the union” with spouse
– Texting a friend intentionally.
Legacy Question 
If you ran out of arrows next month, what relationship would you regret neglecting?
– What’s one arrow you need to intentionally aim this week?:
“What’s one premium you’re committing to pay this week?”

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Hill Sprints

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WARMUP:
Mosey up the hill towards the lot by White Street, stopping along the way for:
Side Straddle Hops, Squats, Peter Parker, Parker Peter, Up Dog, Down Dog, Walk the Dogs

THE THANG: Board of Pain at top of hill by the White Street
Do 10 reps of first exercise, run down hill for 2 burpees, run back up hill.
Repeat the pattern until last exercise has 20 burpees at the bottom of the hill.

1. Donkey Kicks / 2 burpees
2. Big Boys / 4 burpees
3. Bomb Jacks / 6 burpees
4. Merkins / 8 burpees
5. LBCs / 10 burpees
6. Jump Squats / 12 burpees
7. Shoulder Taps / 14 burpees
8. Apolo Ohno / 16 burpees
9. Calf Raises / 18 burpees
10. Overhead claps / 20 burpees
MARY:
ANNOUNCEMENTS: Dam to Dam, Break the Dam
COT: Prayers for healing, wellness of kids, family, community

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Taper Before Dam to Dam – NOPE

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WARMUP: Mumblechatter
THE THANG: 4.25 miles Munn to Harris to Ardrey to loop around WEP and back.
MARY: Heck no…
ANNOUNCEMENTS: Adopt A Highway, Bethel, May Overnight Ruck, Break the Dam, Read Newsletter
COT: Solid thoughts and prayers shared with many prayers lifted for healthy and healing.

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Q-Fusion

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A litte Q-fusion this morning at <#C02PK4V7WLV>. I noticed several Pax running around the AO before kick-off time. Most getting some extra miles before the Dam to Dam relay. I noticed <@U5Y5JA02G> running and I thought I had seen his name of the Q Line-up for the Catawba Ridge AO (whatever the new name is).
After clearing up the Q-Fusion, we started with a mosey around the parking lot. We stopped a few times for Toy Soldiers, Butt Kickers, and Knees to Chest. we made our way to the band parking lot for the first phase:
– Bear crawl out to 10, 2 burpees, crawl bear back to start
– Bear crawl out to 20, 4 burpees, crawl bear back to start
– Bear crawl out to 30, 6 burpees, crawl bear back to start
– Bear crawl out to 40, 8 burpees, crawl bear back to start
– Bear crawl out to 50, 10 burpees, run back to start

Next, same markers, except run out, 10 SSH (+10 each marker), Nur back to start.
Last set, same marker, run, 10 squats, nur back to start.

Next, we moseyed to pull-up bars. 5s – 1 pull up, 4 squat thrusters, increase pulls +1, decrease squats -1
Rinse and Repeat
Finished off with a Jack Webb

Good to see some new faces. we had a out of town visitor and a Kotter.
Great job guys

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Much like Heroin

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WARMUP: brief
THE THANG: tried a couple of things. Didn’t feel like YHC did a great job articulating. We moved to the next station and tried a few more.
ANNOUNCEMENTS: Will gravitate to a WOD sorta format rather than a Pearls on a String for my next Kitchen Sink Weinke

Only 2.5/5 ⭐️ for this one today

But much like heroin Pollo Hermano will not get addicted to running

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