AO: ao-yard Q: Eeyore PAX: Mr. Beast, Maestro, Ratatouille, Eeyore FNGs: None COUNT: 4 INTRODUCTION: Final day of 2024. YHC put together a beatdown to reflect a year of acceleration. So much gratitude for the men of F3. Disclaimer, 5 core, mission, credo. WARMUP: SSH, toy soldiers, Willie, quad stretch, big arms forward and reverse. THE THANG: Before getting into it, we all bought in with 10 Navy Seal Burpees Then we did a HIT Read more…

AO: ao-wilderness Q: CurveBall PAX: Cherry Coke, CurveBall FNGs: None COUNT: 2 INTRODUCTION: Formalities WARMUP: WEIGHT ADJUSTMENT THE THANG: 3 MILE RUCK MARY: ANNOUNCEMENTS: Southside new years eve bash in WR tonight COT – 6TH MAN: PRAYER REQUESTS AND PRAISES:

AO: ao-wilderness Q: Capsize PAX: Boucher, Capsize FNGs: None COUNT: 2 INTRODUCTION: WARMUP: THE THANG: Made petitions and prayed over 2.5 miles MARY: ANNOUNCEMENTS: COT – 6TH MAN: PRAYER REQUESTS AND PRAISES:

AO: ao-red_dawn Q: Ratatouille PAX: Run Flat, Dirty Dawg, Maestro, Fun Run, FreeBird, Eeyore, Polaroid, Ratatouille, SEC, Gnat, Vanilla Bean, Crypto FNGs: None COUNT: 12 INTRODUCTION: disclaimer, 5 core, mission, credo WARMUP: Bear hug SSH Willie Mayes Hayes Ruck on for Merkins x 20 Ruck on for squats x 15 THE THANG: Head to the track First corner: Overhead press x 25 Ruck swings x 20 Bolt 45s- half squat from the top x 15 Read more…

AO: ao-the-crucible Q: BlueBird PAX: Cherry Coke, Ferdinand the Bull, Mr. Fixit, Szczerbiak, Pacifier FNGs: None COUNT: 6 INTRODUCTION: Disclaimer 5 core principles Credo WARMUP: Right over left hamstring stretch 12x Left over right hamstring stretch 12x Daisy pickers 15x Bear hug 15x 1 Lap around the track THE THANG: Randy 25x Big arm circles 25x “forward & reverse “ Little arm circles 25 “forward & reverse “ Hold out your arms Speed bag “forward Read more…

AO: ao-the-scrape Q: ER PAX: Spam, Curly, CurveBall, Ranga, ER, Manscape, Animal, Austin Shell, Professor Tide, Bagpipe FNGs: None COUNT: 10 INTRODUCTION: WARMUP: – Arm circles – Daisy pickers – Seal claps – Arm circles – Hillbillies – Oyo THE THANG: Thang 1 • Mosey to concrete pad • Dirty Hookup x20 • Mike Tyson’s x20 • Gas pumps x20 • Imperial Squats x20 • Mountain Climbers x20 • Burpees x10 Thang 2 • Mosey Read more…

AO: ao-the-complex Q: Biff PAX: Biff, Beetlejuice, Boombox FNGs: None COUNT: 3 INTRODUCTION: WARMUP: Daisy pickers Willie mays hays SSH THE THANG: 4 rounds: 50 coupon curls 5 tire flips out 5 tire flips back 20 Irkins Mosey to pickleball court 4 rounds: Run half the court around 20 merkins Run the other half around 50 squats Mosey to playground 10 pull ups 10 LBC 10 Freddy mercury 5 of the same 4 of the Read more…

AO: ao-the-farm Q: Joshua Simonton Gruuel PAX: Gnat, Oil Change FNGs: None COUNT: 3 INTRODUCTION: Due to My over abundance of caution we postponed our Sun Ruck till the afternoon. Gnat suggested 3 PM so we met in the warm sunshine and rucked our miles! 5 Core Mission Statement Credo WARMUP: None THE THANG: Rucked 3 miles in the glorious Lizella Country Side. Met some new dogs!! MARY: Non ANNOUNCEMENTS: LBC Mens group fish fry Read more…

AO: ao-red_dawn Q: CurveBall PAX: CurveBall, FlavorTown FNGs: None COUNT: 2 INTRODUCTION: Formalities WARMUP: Shoe and socks swap THE THANG: Rucked the trail while it poured as we continued acceleration after the 5 mile road run MARY: ANNOUNCEMENTS: COT – 6TH MAN: PRAYER REQUESTS AND PRAISES:

AO: ao-streakers Q: Maestro PAX: CurveBall, Run Flat, Fun Run, Carolina Lean, Myrtle, Vila, Flavor Time FNGs: None COUNT: 8 INTRODUCTION:several of us gave off the mantras of F3. I gave a disclaimer that made sure under the threat of tornado they were there because they wanted to and no one was responsible for anything that happened to them other than themselves. WARMUP: We did 4 warmup exercises including imperial walkers, Willy mays hays and Read more…