A perfect 10 pax posted. Posted they did, and YHC happened to notice the variations of preparedness the pax made. J-Love ran from NIP (mistake) to make sure he was properly warmed-up. Perhaps he knew YHC has had enough running the past couple weeks and intended to take it easy on the lower extremities. Bird’s Nest appeared at the shovel flag looking like he got just got dropped off from the ski-lift. Unfortunately the coupons that were prepared for the pax didn’t include a nifty tag for his fleece vest. Then, to complete the picture, Swazye rolls in fresh off the set of Roadhouse. Cut off shirt, slit down the chest, and ready to spin-kick this workout and possibly rip a throat out.

With 0 FNGs, YHC introduced a new introduction. AYE if you know the disclaimer, NAY if you do not. The Aye’s have it and we were off for an easy mosey down Hamilton.


Halfway down Hamilton a few loud abrupt noises rang out into the gloom. Sure enough, it was gun shots. J-love and YHC fresh off a shooting excursion, the sound rang all too clear. With some chatter ensuing, pax moseyed on to the Sunset-CountryClub intersection for some exercises. It was here where an addition to the normal disclaimer was added. Any pax who felt unsafe were welcome to tuck and run. None did! Not sure our normal disclaimer covers drive-bys.

  • SSH x 15 IC
  • Plank
    • 6 inches
    • Peter Parker x 5 IC
    • 6 inches
    • Mountain Climber x 5 IC
    • 6 inches
  • String Rippers x 10 IC
  • SSH x 15 IC
  • Sun Gods x 10 IC (bigger half way)
    • reverse x 10 IC (bigger half way)
  • Imperial Walkers x 10 IC

The Thang

Section 1 –

Curb Stomp Indian Run – Pax alternated feet gaining to the left. 6 ran to the front to keep the pace. Went to the front of the school

Section 2 –

Single file Indian Run from the front of the school – to the side of the school near the picnic tables. YHC’s timing couldn’t have been worse in alerting the Pax to TAKE A RIGHT!…remember the referenced gun shots??? Well, GPD was on the scene at Lawndale Shopping Center to do some investigation. Turning towards the pax it had to appear, at the time that we diverted right, that we were escaping a CHECKPOINT —However, F3’s good name prevailed and we were left to our beatdown

Section 3 Pax arrived at 5:45 and busted it until 6:00

  • 1 Pole Climb (fitness center)
  • 10 Pull-ups
  • 20 Man Dips (parallel bars)
  • 30 Wall Balls (squat and press medicine ball on wall)
  • 100 Merkins
  • 200 SSH (warm-a-rama counts included)
  • 300 squats
  • 200 Dips
  • 100 Step Ups
  • 30 Box Jumps
  • 20 Burpees
  • 10 Pull Ups
  • 1 Pole Climb
  • 15 second Combat Rope
  • 30 second Jump Rope

Section 4 – pax were offered a resistance band and instructed to head for the basketball court

Forming a circle pax did the following exercises as instructed…and it was a real crowd pleaser. The introduction of AFAP (AS FAST AS POSSIBLE), an intensified AMRAP

  • Single arm Bicep Curls
  • Double arm Bicep Curls
  • Single arm Shoulder Press
  • Double arm Shoulder Press
  • Single Arm Tricep Press
  • Double Arm Tricep Press
  • 10 Merkins
  • 10 Diamond Merkins
  • Arnolds – curl, squat, press (10-20 controlled reps)
  • Super Set
    • Single Arm Bicep Curl
    • Single Arm Shoulder Press
    • Single Arm Tricep Press

Section 5 – Burpee Ball

Would have been nice to have Hermey on scene, YHC could barely feel his arms and the pax were subject to falling on their face and losing a few teeth. No reported losses however.

Single, Single, Double, Double, Triple, Double, Single, Spike it


  • Resistance LBC x 20 IC
  • Resistance Toe Touches x 20 IC
  • 3F
    • Flutter Kicks x 10 IC
    • Figure8s x 10 IC
    • Freddie Mercuries x 10 IC
  • Hello Dolly x 15 IC
  • Box Cutter x 15 IC
  • Homer-to-Marge x 12 IC
    • Reverse Crunch x 12 IC
    • Marge-to-Heaven x 12 IC


  • Great to have our respectful crew back…Xerox, Sir Purr, Schnitzel. Great work and inspiration men.
  • Hoser never ceases to serve…obviously he puts his life on the line for our city. But sometimes it’s the less obvious, small things that catch the eye. Thanks for offering to pick up the med balls.
  • Bird’s Nest has some advice for all pax (for actual cold days). He has devised a patent-pending tuck system that will never leave one cold in the gloom
  • J-Love trying to protect his legs – running to and fro sounds like a good idea. Glad it’s you and not me


  • 3rd F – Tuesdays – come conclude John – Chapter 17 next week or until we finish
  • 2nd F – HDHH – tap room – come get to know your brothers
  • 2 Year Convergence – 6:50 Country Park – Bring Pax, FNGs, MIA’s shovel flags


~ Bird’s Nest took us out (on a knee) (that alone should be the backblast) – healthy bodies, healing, learning, redemption, favor, love. Aye!

~ Big Mitt