The second week of the Olympics had YHC viewing much of the track competition and Mr. Bolt doing his amazing stuff. It inspired a workout to encompass many of the running events viewed since this is a ‘Running & Weights’ workout. Prepared for the gloom, YHC was greeted by Matlock getting in some extra credit. He may have regretted that later, but it did not kill him so he should be stronger for it. Arrival at the AO also brought some raindrops, for some reason when YHC Qs at the fringe we are either in puddles or rainfall. Maybe we will break that track next time. Now, on to the festivities…


Carry weights to track area for future use. Mosey 100 meters, then:

SSH x 20 IC

IW x 20 IC

Copperhead squats x 20 IC

Merkins x 20 IC


Everyone run 1500 m (3 complete laps with 4th lap ending at turn/cone) ending at weights. Then begin exercises listed.

Listed Exercises.


30 Wojo Squats w/weights

20 (each arm) curls

10 (each side) standing side crunches w/weights

Rinse & Repeat exercises only

Once 6 finishes one set, Run 800 meters (2 laps)


30 WWII sit-ups w/weights

20 lunges with weight pass through

10 overhead shoulder press

Rinse & Repeat exercises only

Once 6 finishes one set, Run 400 meters (1 lap)


30 goblet squats

20 Good Mornings

10 (each arm) tricep kickbacks

Rinse & Repeat exercises only

Once 6 finishes one set, Run 200 meters (100 out and back) give all you have.


30 American hammers w/weights

20 squating figure 8s

10 (each arm) curls

Once 6 finishes one set, line up for Usain Bolt (100 Meter) (need cone at that location). Run 2 sets (prelims, finals).


  • T-claps to the Pax for encouraging me and others with the run intensive workout. Coming off illness, I was not 100%.
  • Matlock covered about 4.5 miles with Xtra credit and workout. Not bad brother. Wish I could hang with you!
  • Butt-Fumble was leading the pax on most of the runs, thanks for pushing the pace for us. Even with illness, I achieved my 2nd fastest 1K time and 1/2 mile time on Strava!
  • Slumlord was carrying the #mumblechatter today. Everyone else seemed too winded with the runs. I’ll get you back sometime.


  • Remember each Friday there is 3rd F at Panera on Lawndale & 2nd F at Starbucks (Earthfare). Yeti has yet to make an appearance?!?!?!
  • Butt Fumble is helping out a friend in need. Please click here and read the story   Snooki challenged the PAX for $25 each. #payitforward
  • Butt Fumble’s sister is expected to give birth this week to her first child, please keep her in prayer.
  • Butt Fumble on Q at Rainbow Dash
  • Thermanator has VQ at Cougar Town
  • Slumlord took us out reminding us of our health and the brotherhood we are blessed with in F3.

PAX: Butt Fumble, Boones Farm, Huffy, Nomad, Matlock, Slumlord, Flap Jack, Strange Brew, Sticky Fingers, Squid, TPS, Poehler, Jitterbug, Bodett

QIC: Bodett