Sweat Angel

  • Thursday, May 2, 2019
  • 0530-0615
  • 36.121616, -79.834175
  • 72°F, 81% Humidity

Pax (25 total)

STP, Long Time, Etch-A-Sketch, ESL, Phoenix, Phelps, Ketchup, Bodett, Poehler, Mall Cop, Fanny, Jitterbug (RESPECT!), Bulldog, Nomex, Slur, Guiding Light, Spackler (RESPECT!), G-String, Short Circuit, Ramses, Sully, Ozone, Don’tChaKnow (RESPECT!), Hoser


Radiator (RESPECT!)

A horde of veteran Pax were greeted with a warm welcome, the Mission of F3 was stated aloud and the disclaimer was uttered.  YHC confesses he forgot to ask if there were any FNG’s present until the WAR had begun[1].  And thus, it began………

The Warm-A-Rama

  • SSH x 20 IC
  • Sun Gods x 15 IC
  • Sun Gods Reverse x 15 IC
  • Imperial Walkers x 15 IC
  • Abe Vigoda x 15 IC
  • String Rippers x 15 IC


Burpees / Merkin Ladder.  Start with 5 – then count up to 10

  • A line was drawn across the parking lot with two orange cones.  A second parallel line was drawn 5 parking spaces away, with a second set of cones.  The Pax lined up on the first line, performed 5 Burpees then Bear Crawled to the opposite line.  At the opposite line 5 Merkins were performed then the Pax Lunge-Walked back to the first line where 6 Burpees were performed.  Bear Crawled to the second line, and performed 6 Merkins.  Are you starting to see the pattern here?
  • We ran out of time before everyone had reached 10.  YHC called time and we planked while waiting for the 6 to complete that round.


Ring of Fire with 10 stations – Tabata style, rotate every minute with 10 seconds rest.

  1. Bicep Curl
  2. Overhead Triceps Extension
  3. Goblet Squat
  4. Side Straddle Hops
  5. Lateral Raises
  6. One Armed Dumbbell Row
  7. Calf Raises
  8. Kettlebell Swings
  9. Overhead Press
  10. Mountain Climber

During Thang 2 the Pax were treated to a few of my classic rock favorites. There was a minor technical malfunction with the playlist setting which has since been remedied[2].  The Pax completed about two full rotations before it was time for……


  • 2-minute plank.  Time was counted off by the Pax
  • American Hammer x 20 IC



  • 3RD F at Starbucks 6:30am.  Q Nomex.  Discussion called “Can We Talk” about racial justice and equality.  This is an ongoing series.  See Nomex for more information.
  • May 18th Coffeteria Convergence at Special Blend following the Saturday am workouts.
  • June 8 is the next Community Housing Solutions work day.  See Don’tChaKnow for more information.


  • YHC took us out.

All gave maximum effort.  All got better.  It was an honor to lead!


The Moleskin

[1] Rookie mistake.  As this was my VQ, YHC is trusting the Pax to forgive and forget.

[2] Another rookie mistake. See note 1.