16 huddled up around the shovel flag with a nice level of enthusiasm and chatter until YHC busted in with his “all business” mindset for today. First things first, YHC on his own accord sought out to rename our newly welcomed brother from last week, the artist/pax formerly known as “Nuthugger”, now and forever known as “Blue Oyster” amongst the Pax. No FNGs were present, no announcements. The disclaimer today and for everyday the rest of the summer, drink/bring water as needed. Without any further interjections, we took a brisk mosey up to the baseball diamond for the:


  • SSH x 20 IC
  • Windmills x 20 IC (progressive speed)
  • Plank (30 seconds)
    • String Ripper x 15 IC
    • Monkey Humper x 15 IC
    • Copperhead Squats x 15 IC
  • Sun gods x 10 IC (front)
    • Moroccan Night Clubs x 10 IC
    • Sun Gods x 10 IC (reverse)

The Thang

Pax took a place along the backstop on their six for some rowing. Knees were bent at a 45º angle, heels dug in, and pax used a self-controlled resistance band to do a full range of motion row for a prescribed time, followed by a couple exercises

  • Set 1
    • Rowing 1 minute
    • 5 Burpees
    • Sprint – Home to 1st Base
    • 10 Dips on bench
  • Set 2
    • Rowing 1.5 minutes
    • 10 Burpees
    • Sprint Home to 2nd Base (direct path)
    • 20 Dips on bench
    • S
  • Set 3
    • Rowing 2 minutes
    • 15 Burpees
    • Sprint – Home to 2nd Base, 2nd Base to Home (direct path)

Pax gathered their “friends” and lined up along the goal line of the soccer field for some more sprints

  • 5 x 40 yards – Mosey, Carioca, Mosey, High Knees
  • 1 Sprint Goal to Goal –
  • Mosey with bands to the big hill entrance along Cornwallis and Partner- up

Partner A – back pedal up the right side of the hill, mosey to relieve partner along left side of hill

Partner B – Arnold exercise with resistance band (curl, squat, press)

As a group pax completed some more Arnolds and other resistance exercises. Pax moseyed to the ramp for a new exercise.

Downhill isn’t always easier

2 lines on their six, lying head to toe on a decline. Pax started with a med ball and did WWII setup and American Hammers up and down the line. Pax without the ball did Knees to Chest to stay engaged.

Burpee Ball – single, double, triple, double merkin burpee, double merkin double burpee – all the usuals. Both right and left.


  • Resistance Band LBC x 20 IC
  • Knees to Chest – Flutter Kicks – Hello Dolly
  • Torso at 45º supported by fence
    • Knees to Chest – Scissor Kicks – Flutter Kicks – Freddie Mercuries
  • Homer to Marge
    • Reverse Crunches
    • Marge to Heaven


  • Welcome backs to #Bird’s Nest, #Gilligan, #Woody
  • Welcome #fenceline first timer – Sacked – great work today
  • Blue Oyster acknowledgment…way to hang in there for a week as nut hugger brother!
  • #Beaver & #Boatshow #Chips put on a display during sprints
  • #maneater continues to marvel at #fenceline trivia
  • #Woody put in extra running to and fro the AO


  • 3rd F on Tuesday will resume in the next 2 or 3 weeks. Watch the Twitter
  • Woody has a Q this Saturday @RainbowDash
  • Kilowatt on the Q at the #Hump in place of Butt Fumble
  • 2nd F following on Tuesday’s at Caribou Coffee has been awesome wind down time
  • Prayers for the Wingates (Wojo/Bed Bug) continued healing and good reports for their Mother


~ Butt Fumble assumed the floor and took us out with a great message of F3 and what it means to each of us, and to each of us who put in what they do to make it happen

Blessed and humbled to have the support each and every week at this AO. Especially today to an almost record number of men. Thank you #natville #pax


~ Big Mitt

PAX: Bird’s Nest, Viagra, Blue Oyster, Xerox, Ozone, Beaver, Boatshow, Butt Fumble, Maneater, Pamela, J Love, Chips, Sacked, Woody, Gilligan, Big Mitt (QIC)

QIC: Big Mitt