AO: THE RANCH
QiC: Ragtop
Date: 10/10/2026
Title: Suitcase Dora
Number of HIMs: 10
Danica, OSHA, Pergo, Reload, Sakrete, ShamWow, Stroller, Sweet -n -low, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Stretching, Hillbillies, Don Quixotes, Arm Circles, Toy Soldiers
Tha Thang:
Mother Nature threatened to bring the storm so The PAX assembled under the church entrance canopy for a full-body coupon beatdown and a soundtrack that kept the energy pumping!
PAX partnered up and headed out to retrieve their luggage!
Partner A: Farmer carry TWO regular blocks.
Partner B: Rifle carry ONE big block.
All luggage was delivered to the canopy
Round 1
At one end: Big block served as a seat. Multiple sets of alternating suitcase side bends.
🐻 Bear crawl to the opposite end. At the other end: 10 Pullovers + WW3s.
Return trip:🚶 Walking lunges. Partners alternated exercises.
ROUND 2 💪
15 Deadlift/Shrugs using TWO regular blocks. Other end: Big-block bent-over rows — AMRAP.
Partners continued switching.
🕡 0645 — Mary: heels to heaven, flutter kicks, sleeping hillbillies, lateral leg lifts, WW2s, LBCs, more WW2S, gas pumpers.
Partners switched assignments for the trip back. Whoever carried the two regular blocks on the way in got the big block on the way out!
COT:
Sweet & Low reminded us this morning that F3 is more than just a workout. It’s a brotherhood.
We all face challenges in life, whether it’s anxiety, depression, stress, or personal struggles that others may know nothing about. Sometimes the strongest thing a man can do is admit he’s struggling and reach out to a brother.
We don’t have to carry life’s burdens alone. Sometimes just having someone to talk to, someone who will listen without judgment, can make all the difference.
Sweet & Low encouraged us to be there for one another. Be a good listener. Be a shoulder to lean on. Check on your brothers. And when you’re the one struggling, don’t bottle everything up. Reach out.
We show up to make each other stronger physically, but the real strength of F3 is knowing we have each other’s backs long after the workout ends.
Leave no man behind. Leave no man where you found him. 👊
Pergo close us out in prayer. LAX met up at Parker‘s for coffee.