• Saturday, November 27, 2021
  • 0700 – 0800
  • Spencer Love Tennis Center Parking Lot
  • 31° F, 56% RH

Pax (9 with the Q, including 2 splinter runners)

Sir Isaac (Respect), Michelin Man, Windmill (Respect), Mugsy, Undertow (visiting from Arlington VA), Red Card,

 Splinters: Wojo (Respect!), Stinky Cheese (Respect!)




The Pax were greeted and welcomed with the mission of F3. No FNG’s were present. We welcomed visiting pax member Undertow and the disclaimer was stated.



We began with a slow mosey around the parking lot, then over to the side lot of the church.

Abe Vigoda x 15 IC

Sun Gods x 15 IC

Sun Gods Reverse x 15 IC

Imperial Walkers x 15 IC

Mountain Climbers x 15 IC

SSH x 15 IC



Tabata Style with Timer – 45 seconds of work / 15 seconds of rest.  The pax counted off. There were 12 exercise stations to which the pax were assigned according to their number. As the pax were assigned their station, cinder blocks were issued for stations 1, 4, 7 10 and 13.  All other exercises were bodyweight only.  We rotated around the stations each time we completed one cycle of 45 seconds. The 15 second rest was used to move to the next station. After 4 exercises we took a mosey around the parking lot.

  1. Blockee
  2. Money Humpers
  3. Merkin
  4. Overhead Press with block
  5. Body Builder (Burpee + Plank Jack)
  6. Low Slow Flutter
  7. Squat w/block
  8. Plank
  9. Air Chair (People’s chair + air clap)
  10. Block swing
  11. War Hammer (WW2 sit-up + 4 American Hammers SC)
  12. Mountain Climbers



  • Low slow flutter x 15 C
  • Boxcutter x 15 IC
  • Over / Under (led by Wojo) x 15 IC
  • Crunchy Frog (led by Stinky Cheese) x 15 IC
  • American Hammer x 15 IC





  • Michelin Man is heading back to Japan on December 25. This is a permanent move.  While we are sure he looks forward to returning to his home, we will miss him here! Safe travels Michelin Man!  We are better for having known you,sir!
  • Remember Wojo and Bedbug in the recent loss of their mother and the hospitalization of their father. Funeral plans are on hold at this time.
  • All attendees at this morning’s beatdown were awarded an F3 sticker “participation medal”.



  • YHC took us out.

Radiator – out!