• Monday January 31, 2022
• 0530-0615
• Latham Park
• 26° F, 67% RH

Pax (10 with the Q including 3 splinter runners)

Eye Roll, Bird’s Nest, Big Sky (Respect), Short Track (Respect), P-O-E-H-L-E-R, Daisy

Splinter Runners: Gilligan, CJ, Huggies



The pax were welcomed at 0530. The Mission of F3 was stated. The disclaimer was issued.

The Warm-A-Rama

Slow mosey around the parking lot with stops for:
SSH x 20 IC
Moroccan Night Club x 25 IC
Chinooks x 12 IC then reverse x 12 IC
Imperial Walkers x 12 IC
Hug Thyself OYO
Abe Vigoda x 12 IC (Slow Count)
Hold Al Gore while we review the 5 Core Principles:
1. Free of charge
2. Open to all Men
3. Held outdoors, rain or shine, heat or cold
4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
5. End with a Circle of Trust

Plagiarized from a recent Bulldog beatdown. That day Bulldog suggested we do HIIT (High-intensity Interval Training) a little differently by doing MAX effort for one minute then resting for 90 seconds. I was inspired and could not wait to share this with the pax!
1 Minute of work at maximum capacity
90 seconds of rest including slow mosey / walk back and forth in the parking lot.

We used a pair of dice to choose the exercise. Each pax took turns rolling.
2. Burpees
3. Plank Jacks
4. Body Builder (Burpee + Plank Jack)
5. Carolina Dry Docks
6. WW2 sit ups (arms extended)
7. Mountain climber
8. Crab cake
9. Monkey humpers
10. Alternating Shoulder Taps
11. Merkins
12. Squats

Either the dice are heavy on one side or we were just lucky but the predominant rolls were burpees, body builders or shoulder work. We did concede to Poehler and let him pick squats as we drew closer to the end.

Fun fact:
12 rounds of 1 minute work + 90 seconds rest = 30 minutes.

6 minutes of Mary x 12 IC of each:

Dying Cockroach
Low Dolly
Heel Touch
Freddie Mercury
American Hammer



• Q’s needed at Latham Grinder. Sign up on the sheet and / or see Huggies to get plugged in.
• Several pax on the IR including Ricardo, Guiding Light, Houlihan, Nomex


YHC reminded the pax to reach out to a guy you haven’t seen in a while. He may need to hear from you. Also, if you’ve been out for a while and are feeling disconnected, reach out some someone. The pax are here for you!

YHC closed us out.

As per tradition, a participation medal in the form of an F3 sticker was offered given to every Pax member that posted this morning.

The Moleskin

Missing you guys that are on the IR: Ricardo, Guiding Light, Houlihan, Nomex. Others? Hope to see you soon!

It was an honor.
Radiator – out.