GHES out and back

2026-01-19Leave a comment

QIC: Bonsai
When: 01/19/2026
Pax: Anchorman, Assassin, Backdraft, Barry Manilow, Bonsai, Cakeboss, Cherry Pie, Cobra Kai, Cornerstone, Grout, Jon Coffin (F3 Atticus), oldbay, Peabody, Poppins, Pusher, Shady, Vuvuzela, Wegmans, WWL
Posted In: Flight Plan

WARMUP:
THE THANG:
Ran to Gold Hill Elementary and back. 4+ miles depending on which loop you hit at the school
MARY:
ANNOUNCEMENTS:
COT:

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Zipper

2026-01-15Leave a comment

QIC: Bonsai
When: 01/15/2026
Pax: 38 Special, 3D, Backdraft, Barry Manilow, Bass-o-matic, Bonsai, Crystal Lake, Farmers Only, fishstix, Fogerty, Headspin, Joe Lyons (F3 Long Duck), Mark Nestel, Maximus, Nasa, oldbay, Peach Stand, RollOff, Ruby Slippers, Shady, Shield, Slash, Stang, Tiller, Vuvuzela, Wegmans
Posted In: Block Party

WARMUP:
The pledge of allegiance
THE THANG:
Run to old Hardee’s parking lot
Provide directions to Pax to run right side zipper.
At each end 10 merkins and 10 squats

Run back to COT
3 miles
100 merkins
100 squats

Most got more than 3 and more reps since they are fast.
Approximately 130 reps of each plus other stuff at the end.
MARY:
ANNOUNCEMENTS:
COT:

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We came to Boogie

2026-01-13Leave a comment

QIC: Pollo Hermano
When: 01/13/2026
Pax: Bonsai, Decibel, F3DaVinci, Mainframe, Mark Nestel, Pollo Hermano
Posted In: Currahee

WARMUP: 2x loops on campus waiting for <@U03DS2K4BL3> thinking he might think <#C02QBPVDDQ8> started at 5:15 instead of 5:00
THE THANG: Ruck to <@U5CESTA4R>’s office across from TC Fire on Stonecrest.. some incline Merkins on the guardrails, a mess of OH press with our rucks and some LBCs just so we could say we saw a girl in a string bikini top at the gym
MARY: She works out at Planet Fitness
ANNOUNCEMENTS: Break the Dam, May Ruck CSAUP, Dan to Dam run
COT: Always

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BOAPS for the win

2026-01-10Leave a comment

QIC: Bonsai, Spider-Man
When: 01/10/2026
Pax: Bonsai, fishstix, Mark Nestel, Masterpiece, Maximus, Senator Tressel, Spider-Man, Über
Posted In: Alcatraz

WARMUP:
Quick mosey
SSH
Windmill
Low slow squat
But kickers
Karaoke
Toy soldiers
Inch worm merkins
Soccer hips

THE THANG:
Handed off to Spider-Man for a terrible idea

Mosey to back hill
Start at bottom and run up one side to first tree do one burpee
Run down and go up the other side to same tree for 2 merkins
Run back down and up the other side to the second tree for 2 burpees. Then back down and up the other side for 4 merkins.
Repeat this until we got to 10 burpees and 20 merkins.

Once we were smoked YHC took back over and we moseyed down to the back side of the baseball fields for some ab work.

On your six with feet on the wall
Big boy sit up
Pretzel right side
Pretzel left side
Penguin
Wall taps focusing on keeping core tight

Finished with a round of dirty Myrtle

Mosey to COT for some Broga and Superman’s
MARY:
ANNOUNCEMENTS:
COT:
A lot was shared and this is what makes F3 special. I appreciate everyone of the men that stood in the circle this morning as I shared my struggles. Don’t go through this alone.

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Minnow Party

2026-01-08Leave a comment

QIC: fishstix
When: 01/08/2026
Pax: Badlands, Barry Manilow, Bass-o-matic, Bonsai, Cakeboss, Crystal Lake, darkhelmet, Farmers Only, fishstix, Grout, Italian Job, Kermit, Mainframe, Maximus, Nasa, Pocahontas, Pusher, Short Sale, skipper, Slash, Stang, Tesh, Time Machine, Vuvuzela, Warning Track, Wegmans
Posted In: Block Party

Lots of people showed up, unfortunately they got me on Q. Original plan was to run with merkins to Riverview elementary school, but with so many pax I decided to stay local. Plan was to run around town with Jack Webb. We began with five merkins and twenty overhead claps. Twelve stops around town increasing the rep counts by one and four respectively. Added some additional exercises (Squats, lunges, calf raises) while we waited for the six to arrive.
Total count: 126 merkins, 504 overhead claps.
we had time for a pairing sprint up the Massey hill.

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You never forget your first

2026-01-07Leave a comment

QIC: Liberty Bibberty
When: 01/07/2026
Pax: Autobahn, Bonsai, Cyclops, Grassy Knoll, Liberty Bibberty, Miyagi, slapshot, The Pirate
Posted In: The Forge

Warmup
SSH
Imp Walkers
HB Walkers
Low slow squat
Merkin
Broga

Bear crawl Indian run – 6 does 5 flutters

Subdivisions
Cocaine bear crawls
Lunge Walk
Compounding SSH
Duck Walk with compounding squats

Dora

50 CDD
75 SSH
100 Big Boys
125 Flutters

Card Draw Wild Card Mary

COT
Announcements
Break the Dam
Bethel

Prayers and praises
Family
Health

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Dawn Patrol Clydestrails

2025-12-31Leave a comment

QIC: Bonsai
When: 12/31/2025
Pax: Bonsai, Cyclops, sirtophamhat, Zima
Posted In: Clydesdales

WARMUP:
THE THANG:
Steele Creek loop at ASG without headlamps
MARY:
ANNOUNCEMENTS:
COT:

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Eve of the Lord’s birth – convergence

2025-12-24Leave a comment

QIC: darkhelmet
When: 12/24/2025
Pax: 38 Special, 3D, Anchorman, Autobahn, Badlands, Bam Bam, Band Camp, Barry Manilow, Bass-o-matic, Beaker, Bobber, Bonsai, Brawny, Cakeboss, Casey Kasem, Cherry Pie, Clickbait, Cohiba, Cornerstone, Cubbie, Cyclops, darkhelmet, Deep Dish, Dojo, Dookie (F3 Richardson), Double D, Drop Thrill, Esso, F3DaVinci, fishstix, Float Bridge, fresh prince, Grinder, Grout, Happy Hour, HarryCarry, Headspin, Hominy, Italian Job, JCruise, Jekyll, Last Call - LC, Maximus, McHale, Minuteman, Miyagi, Nasa, oldbay, Pauly D, Pocahontas, Poppins, Pusher, Rosie, Ruby Slippers, Sasquatch, Senator Tressel, Shady, Shaq-a-Roni, Shield, Short Sale, slapshot, SouptoNuts, Spike, Splinter, Spud, Stagecoach, Sunkist, Suplex, Tesh, The Pirate, Time Machine, Tinsel, Twister, Warning Track, Wegmans
Posted In: Convergence

WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose

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Back to basics

2025-12-23Leave a comment

QIC: Bonsai
When: 12/23/2025
Pax: Band Camp, Barry Manilow, Bonsai, Cannonball, Cohiba, Cubbie, Shady, The Mule
Posted In: Block Party

WARMUP:
SSH, Broga squats, hillbilly walker

THE THANG:
5 rounds of
5 pull ups
10 swinging derkins
15 squats
20 LBCs
Laps around playground

Mosey over to hill
7’s
Burpees at the bottom
Jump squats at top

Mosey down to pavilion
3 rounds of
Dirty Myrtle
Wall sit 10 count

Start working our way back to COT stopped twice for plank and American hammer

MARY:
ANNOUNCEMENTS:
Read news letter
COT:

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Stuff Half Shell Aint Never Done

2025-12-21Leave a comment

QIC: Band Camp
When: 12/16/2025
Pax: Autobahn, Band Camp, Barry Manilow, Bonsai, Cornerstone, fishstix, Half Shell, JWOW, Router, Short Sale, slapshot
Posted In: Golden Corral

WARMUP: Yes, this is important. It was also cold
THE THANG:
4 corners around the old Rite Aid:
merkins, squats, flutters, burpees
ADHD Mosey
Pick up 2 rocks and do some squats
Hand release negative merkins with hands on the rocks
ADHD Mosey
Bulgarian Split Squats & Derkins on benches at Grace
MARY: More of hip mobility in exchange for Mary. You do the math.
ANNOUNCEMENTS: Golden Corral and Stockade are merging and becoming The Forge on Wednesday/Friday. Effective 1/1
COT: Was held. Had to be there

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F3 The Fort

Tag: Bonsai

GHES out and back

Zipper

We came to Boogie

BOAPS for the win

Minnow Party

You never forget your first

Dawn Patrol Clydestrails

Eve of the Lord’s birth – convergence

Back to basics

Stuff Half Shell Aint Never Done