AO: The Oak
Q: Shane Vergari (Cuttthroat) ,
PAX: Matt Hopkins (Brisket), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Brian Huang (Zelda), Wayne Frost (Takedown), Shane Vergari (Cuttthroat), Achilles Estavillo (SideOut/JabJab/Scorpion King), Marc Rubenstein (ScarU)
FNGs: None
COUNT: 8
WARMUP:
– SSH x 30
– Imperial Walkers x 20
– Windmills x 15
– Mosey
THE THANG:
THE ROOT SYSTEM (3 ROUNDS)
– 15 Merkins
– 25 Squats
– 30s Plank
– Mosey
Down together, up together
TRAVELING PAIN
Indian Run → 3 Stations
Each Stop:
– 20 Carolina Dry Docks
– 20 Freddy Mercurys
– 30s Air Chair
YOU GO, I GO (5 Minutes)
Partners:
– 10 HR Merkins (A)
– Flutter Kicks (B)
→ Switch
→ Together: 20 Lunges
THE STORM
– Bring Sally Up (Merkins) Full song
Q: Shane Vergari (Cuttthroat) ,
PAX: Matt Hopkins (Brisket), W. Jason Griffith (F3 Risky Business), Sunny The Machine Sehgal, Brian Huang (Zelda), Wayne Frost (Takedown), Shane Vergari (Cuttthroat), Achilles Estavillo (SideOut/JabJab/Scorpion King), Marc Rubenstein (ScarU)
FNGs: None
COUNT: 8
WARMUP:
– SSH x 30
– Imperial Walkers x 20
– Windmills x 15
– Mosey
THE THANG:
THE ROOT SYSTEM (3 ROUNDS)
– 15 Merkins
– 25 Squats
– 30s Plank
– Mosey
Down together, up together
TRAVELING PAIN
Indian Run → 3 Stations
Each Stop:
– 20 Carolina Dry Docks
– 20 Freddy Mercurys
– 30s Air Chair
YOU GO, I GO (5 Minutes)
Partners:
– 10 HR Merkins (A)
– Flutter Kicks (B)
→ Switch
→ Together: 20 Lunges
THE STORM
– Bring Sally Up (Merkins) Full song
MARY: Pax Calls
ANNOUNCEMENTS: DC Hosting SB at house, tonight meet up at Brick house, Anniversary event 4.11 upcoming need volunteers
COT:
Oaks don’t grow fast — they grow deep.
The strongest part of a tree is underground.
Nobody sees it, but it’s what holds when storms come.
F3 builds roots: discipline, brotherhood, and consistency.
Today wasn’t about speed or strength.
It was about showing up and putting another layer in the ground.
When life gets heavy, men with roots don’t fall.
Keep showing up. Roots matter.