Jello arms

2/28/19 FTH

Q: Floater

PAX – Goldstar, Pavarotti, Swobbles, Zebra, Burt Macklin FBI, Floater

25 SSH (cadence)
Mosey to retrieve blocks 

2.75 Rounds (timed out before 3rd round completion)
30 Leg Raise w. Block Hold
25 Block Merkins
20 Thrusters 
15 Alternating Lunges (per leg)
10 ManMakers
200m sandbag carry (55#)

Name o Rama 
Count o Rama 

Tri Q


AO: Falcon Hill

Q: Goldstar

Co-Q’s: Cobra, Swobbles

PAX: Goldstar, Cobra, Swobbles

In the absence of our leader of the day, Burt Macklin FBI, we decided to each take a little of the Q.

Warm up:

x20 Cotton pickers

1 lap around the track

Tha Thang:

Run laps around track, at each pole (4 total) do Q’s/Co-Q’s pick of exercise.

Lap 1 Goldstar – Burpees at each pole

Lap 2 Swobbles – air squats at each pole

Lap 3 Cobra – cadence 4 count pushups at each pole

Lap 4 Goldstar – Bruce Lee’s at each pole

x20 leg lifts

x20 flutter kicks

x20 American hammers

x20 dying cockroaches

x20 bicycles

x20 little baby crunches

One final lap.




Dip City

DATE: 25 Feb 2019
AO: The Higgins (Thomas Cloud Park)
Q: Cobra
PAX: Wilson

Conditions: 20F, extreme winds

Warmup: 40x SSH IC, 20x windmills IC, ASAK OYO

The Thang:

  • After each exercise, run across bridge to shelter to perform 10x dips IC, run back to parking lot (300m total)
  • 15x ranger merkins
  • 15x triceps bodyweight extension
  • 15x diamond merkins
  • 15x Cobra-ups
  • 15x pike merkins
  • 15x (per side) Spidermans
  • 10x (per side) rotating side planks
  • 10x (per side) cross-body mountain climbers
  • 15x ranger merkins
  • 15x triceps bodyweight extension
  • 15x diamond merkins
  • Totals: 110x dips, 3300m (2.06 mi) run



The Millennium Workout

Date: 02-23-2019
Time: 0700
AO: DeHavilland
Pax: Faucet, Zebra, Pavarotti, Heater, Tails (LIFO), Wrong Way (VLIFO!)
Q: Wilson

In some sports, 10 is a perfect score. Gymnastics and diving are such sports. So I got to thinking, what would be the “perfect” workout? What would be a “10”? How about:

10 sets of
10 reps of
10 exercises?

That will give you 1,000 reps.


Warm up in the parking lot:

  • SSH IC X 15
  • Cotton Pickers IC X 15
  • Windmills IC X 15

Being just a bit devious, I had packed a bunch of 5# coupons in the back of my truck. Tails arrived just in time to join us as we picked a coupon for our mosey to the upper parking lot where we we proceeded with…

The Thang

OYO, do 10 reps of:

1. Over Head Squat with Coupon
2. High Knees
3. Butt Kickers
4. Imperial Walkers (both sides = 1 rep)
5. Jump Squats

Hold Deep Squat until all Pax completed.

6. Pickle Pointers with Coupon
7. Freddie Mercuries (both sides = 1 rep)
8. Hollow Body Rockers
9. Nut Crackers
10. Merkins

Plank until all Pax completed.

Rinse/Repeat for 10 sets = 1,000 reps.

Then the workout got serious.

We just happened to be right next to the pull up bar (by my design Emoji) so we could see how much more we could squeeze out of our hour. Dividing into 3 groups so we could rotate through the bar, we did two sets of five reps of:

  • Turkish Get-ups (it’s a thing. Look it up) with coupon (5 right side, set 1; 5 left side set 2);
  • Yurpees (Burpees with a clapping Merkin};
  • Knees to Elbows from the pull up bar (more murderous on the core and still delivering stress to the lats).


I wish I could come up with a more challenging workout for the young bucks, but this is the best I could do.



“Modify as needed….”

Date: 02/21/2019
Time: 0530
AO: Higgins
Q: Wilson

Modify as needed is one of our mantras. It is usually intended for the FNG who hasn’t worked out for a while, or perhaps someone recovering from an injury. Our Tuesday/Thursday rucks are actually pretty easy events that don’t need much modifying.

But today we modified. Why?? Well, we modified in the opposite direction. We engaged in some heavy breathing today. See, TOG, (The Old Guy), Qs this Saturday at our DeHavilland workout at Delco Park. I’m calling it the Millennium Workout. That’s because it may take that long to get through it.

Or not.

But come Saturday at 0700 and learn what those modifications were. I’m an old guy. How hard can I possibly make it?



Return of the Heat

Falcon Hill- 2/21/2019

Pax- Goldstar, Tails, Burt Macklin FBI, Pavarotti, Zebra, Swobbles, Cobra

Q- Heater

1 mile run to warm up (3/4 of a mile for Pav as he had to get his baby back to sleep before posting )

Slowsy to the end of the track where all PAX were instructed to pick up a cinder block. The rule was for the rest of the work out, if a brick touches the ground, the whole group does 10 burpees

We then did

15 4count curls

15 4count brick presses


15 4count bent over rows with bricks


15 weighted sit ups


10 straight front arm raises with brick


15 4count curls

15 4count brick presses

15 4count skull crushers

Mosey back to the flag, got a little stretch in

Educational COT


Count o Rama

Name o Rama

Picture by the flag

Return to the hill

AO Falcon Hill
Q: Burt Macklin FBI
Pax: Tails , Goldstar, Swobbles, Pav, Heater, Cobra
1 lap warm up run and mosey to hill
10 P/U, Sprint, 10 P/U, Sprint, 10 P/U, Suicide Sprint,10 P/U, Hill Sprint, 10 P/U, down hill jog , 10 P/U, Hill sprint, 10 P/U, down hill jog, 10 P/U. Repeat with 5 burpees and again with 15 SIde Stradke hops.
5 Burpees, bear crawl, 5 burpees, bear crawl, 5 burpees, bear crawl up hill, 5 burpees, jog down hill, 5 burpees, bear crawl up hill, 5 burpees, jog down hill, 5 burpees
Mosey to flag.
Name o Rama 

Cold Hills


AO: DeHavilland

Q: Floater

PAX: Swobbles, Tails, Bone Daddy, Zebra, Wrong Way, Wilson, Faucet, Floater 

Warm up 
Mosey to Gazebo
20 SSH in cadence 
15 Imperial Walkers

6 min AMRAP
8 Mountain Climbers (per leg)
8 Lunges (per leg)
8 Squats
8 Merkins 

Mosey to hill
6 min AMRAP

20 Flutter Kicks (per leg)
20 Big Boi Sit-ups 
20 Dying Cockroaches 
20 Leg Raises 

Mosey to bottom of hill 
PAX hold plank while each do hill sprint 
PAX hold plank while each do Bernie Sanders 
PAX hold plank while each does bear crawl 
PAX do Burpees while each do hill sprint 

Mosey to top of hill 
10 Flutter Kicks (per leg)
10 Big Boi Sit-ups 
10 Dying Cockroaches 
10 Leg Raises 

3 Rounds 
10 Mountain Climbers (per leg)
10 Lunges (total)
10 Squats
10 Merkins 

Mosey to flag 

Count o Rama
Name o Rama 

Wilson Goes Rogue….

As I have read all the available F3 material (Q Source and FREED TO LEAD), there is not much that I disagree with. But here’s one.

F3 Q Source states, “Your Wife is not Your Best Friend. She is made for a much higher purpose.”

The second part of that, “She is made for a much higher purpose.” Well, yeah, she sure is! I agree with that.

That’s why she’s my Best Friend.

Date: 02-14-2019
Time: 0530
AO: Higgins
Q: Wilson

The Thang:

Once around the park, some Bear Crawls and Monkey Walk. I cut it a bit short this morning so I could sprint to Krogers to get flowers and a card.

Because after 21 years of HIM (Highly Invigorating Marriage) I’m not about to get into an argument with M that she is NOT my best friend.