31 PAX made it out to the hump day beat down today.  After minimal mumble chatter and a quick disclaimer to no FNG’s, we moseyed in the opposite direction of the AO to the cemetery parking lot for a little WARM-O-RAMA

Starting off with 5 Burpees OYO we followed with


SSH – 15 IC

5 Burpees – OYO

SunGods – 10 IC one direction, 10 IC opposite direction

5 Burpees OYO

Monkey Humpers – 15 IC

Moroccan Nightclubs – 15 IC

5 Burpees OYO

After a little warmup to get the heart going, we formed two lines for a little Indian Run to the gate for…


YHC decided to try out some new exercises seldom seen at Natville.  Gather in groups of three, similar to the “Block Work” setup at Shake Weights.

PAX #1 stays at the gate to complete a series of exercises under the BLIMP acronym (AMRAP until relieved by a PAX member)




Imperial Walkers

Plank Jacks

PAX #2 Run down to shelter to relieve PAX #3 (Thankful for the lights brought by some PAX)

PAX #3 posts at the shelter to complete a series of exercises under the PLANE acronym (AMRAP until relieved by PAX member)

Peter Parker Peters
Abyss Merkins (used with the picnic tables)
Nolan Ryans
Elvis meets Forrest

Much to the chagrin of the Q, Omaha was called before many PAX got to the second half of PLANE/BURPEE.  Maybe there we can” take off” where we left off next time…

Mosey back to the gate, plank for the 6, then form two lines and Indian Run back to the Shovel Flag.  Jailbreak at last median.


Low Slow Flutter – 15 IC straight into
Low Dollies – 15 IC
American Hammer – 30 IC
5 Burpees OYO


Good news. Rip has been released by his doctor to workout with us. AYE!  Also, Ozark is continuing to recover.  Keep praying.

Sorry for the late post…Saturday there was a Men’s Breakfast at Westminster Presbyterian Church on Friendly.  Wojo was to speak about F3 and spread the word.

Always HDHH at Tap Room every Wednesday.
3rd F always at Panera Bread on Lawndale
Miles For Mathew is Sat. Oct 8th.  Check this link here to sign up


Buddywalk is also on Sat. Oct. 8th. in the afternoon. Come out to support.
F3 GSO opportunity to go to Tampa FL on Friday Oct. 7th.  Boonesfarm has the Q!

Next Wednesday Hootie is handing the site Q off to Tommy Boy.  Should be a great workout!

Ball of Man. Slum Lord took us out. Reminded us to pray for the PAX that couldn’t make it.

It was an honor to lead. Aye!

PAX: Flapjack

QIC: 09/28/16