Burpees, burpees, burpees and more burpees


AO: Falcon hill

Q: Goldstar

Pax: Miyagi, Tails, Crockett, Phone Home, kool aid, Jingles, Swobbles, Cobra, Firedrill


Pffffft there was no warm up! We had work to do!

We sprinted to the first light pole. We did 20 burpees. We held the six with a plank, then picked up the six by grabbing those extra burpees. Then we sprinted directly to the next pole. Here we once again did 20 burpees. Same thing as before with the six. For the sake of brevity we did this for 2 more light poles. YHC dropped his hoodie off and we sprinted around the entire track back to the last (the 4th light pole) and did another set of burpees. This brought our total to 100 burpees.

Next we jogged back to the finish line/start point. This is where we started a set of roasted pig. Flutter kicks x20, merkins x10, leg lifts x20, merkins x10, American hammers x20, Merkins x10, dying cockroaches x20, merkins x10, Freddie Mercuries x20, merkins x10, LBC’s x20, merkins x10, heal touches x20, merkins x10.

After this, everyone was quite bushed. However, we had time left. YHC asked for 20 more burpees. So we did it. Brining our total to 120 burpees. However, that wasn’t enough. We realized between our burpees and our Melton’s, we did 190 Merkins total. So to finish it off, we did 10 more Merkins.

Welcome our friend Miyagi from Cleveland.

We had some mumble chatter about the oncoming gloom of winter and the dropping temps and dropping numbers of people. Preparing ourselves mentally and physically for what is to come.





Higgins 9-9-19

DATE- 9-9-19

A.O.- Higgins

Q- Tails

PAX- Firedrill, Cobra, Goldstar, Zebra, San Diego, Nader


Conditions – Dark, Dry, cool (about 65)


  • Stretching
  • Jog round the lot and switch between squats (40) and shoulder touches (20) hold a plank to pick up the 6.
  • Abe routine.
  • 10-20 reps each (lifts, flutters, rosealita, hammers, lbc)
  • SSH (30)
  • Repeat lot routine.





It’s not that cold, and it’s only a drizzle….

Date: 09/07/2019
Time: 0700
AO: DeHavilland
Pax: Nader, Faucet, Crockett, Carmen SanDiego
Q: Wilson

Yeah, it’s getting cooler. The days are getting shorter. It’s still dark even at 7:00. It’s hard to get up on a Saturday. Ya-da, ya-da, ya-da…… Wha, wha, wha…

Take a look at the photo. See the guy in the sling?? That’s Crockett. He has a possible separated shoulder. I mentioned earlier in the week to another Pax one of my mantras: “Don’t let what you can’t do keep you from doing what you can.”

So right off the bat, Crockett shows up for a workout, just because he can! And in executing the exercises (execute: that’s an appropriate word – he killed it!) he followed the F3 mantra: Modify as needed.

And what is going wrong with the younger generation? Back in my day, there was this thing called sibling rivalry. I hear rumors that Crockett has brothers.

Warm up

  • SSH
  • Cotton Pickers
  • Waist Bends

The Thang:

Round 1
5 workstations, 10 reps. Between stations Move 50 yards via Bear Crawl, Crab Walk, Side Straddles, Carioca, Foreward/Backward sprints

The workstations:

  • 50# dumb bells to anchor feet for kneeling leg curls
  • 25# db skull crusher
  • 25# medicine ball American Hammer
  • 25# db swing
  • 25# medicine ball overhead sit up

Slowly/Mosey around the track

PopEye 10 Count, 5 reps

Round 2

  • 50# dumb bell shoulder shrugs
  • 25# db concentration curls
  • 25# medicine ball…. (senior moment….)
  • 25# db – something different from the first round…
  • 25# medicine ball off set merkin

Round 3
Repeat round 1

Cool down stretch

“Be on the alert; stand firm in the faith; act like men; be strong; let all that you do be done in love.”



Falcon Hill – 9.3.19

AO: Falcon Hill

Date: 9.3.19

Time: 0530

Q: Swobbles


Stretch on your own

2 laps around track

The thang:

Merkins x number of reps per round

Lt. Dan’s x number of reps per round

Flutter kicks x number of reps per round

Burpees x number of reps per round

Reps by round – 5, 10, 15, 10, 5

Sprint to trailer and back between rounds

Cool down:

2 laps around track

Stretch on your own



PAX: Charlotte, Swobbles