Date: 01/25/2020

AO: Dehavilland

Weather: 37°F and a windy boi

Q: Crockett

PAX: Wilson, Tails, Serena, Faucet

The Thang:


  • Sungods forward/backward x20
  • Seal Jacks IC x20
  • Windmills IC x20
  • Hamstring stretches
  • Hallelujah Mosey to the pavilion

Two Rounds Of…

  • American Hammers IC x20
  • 10-Second Swan Dives IC x5
  • LBCs OYO x20
  • 50-Count Plank
  • Freddie Mercury IC x20
  • 20-Second Cobra Pose
  • and 3 sets of…
  • Moroccan Nightclubs IC x20
  • Sumo Squats OYO x20

… with a mosey around the pond in between.

  • Bonus round of Moroccan Nightclubs (by request from Serena)
  • Hallelujah Mosey back to the flag
  • Seal Jacks (Kris Kros Redux thanks to Wilson) IC x10
  • Oompa Loompas IC x20
  • Hamstring cooldown stretch
  • Sungods forward/backward x20




AO Falcon Hill 01/23/2020

Q: Burt Macklin FBI

Pax: Goldstar, Swobbles, Crocket, Zebra, Cobra, Stamp


Strength and Conditioning circuits ( 25 reps, 20 reps, 15 reps) : Mountain Climber Calf Raises, over head arm claps, pushups, flutter kicks .

Hill sprint circuits ( 5 reps, 10 reps, 15 reps)

Pushups, hill sprint, burpees , sit-ups

Bear crawl hill up,down, up, stop



AO: Falcon hill

Q: Goldstar

Pax: Stamp, Swobbles, Bidet


SSH IC x 20

Imperial Walkers IC x20

Frankensteins IC x20

Windmills IC x20

Bobby Hurlies x20

Warm up lap

Mosey to bricks

Circuit as follows

15 squat thrusters

15 curls

15 rows

15 swings

15 pushups

5 manmakers

Run a lap

Repeated that circuit 3 times!





Yeah, it was cold. Big Deal….

We still worked up a sweat.

Date: 01-20-2020
Time: 0530
AO: Higgins
Pax: Carmen Sandiego, Cobra, Goldstar (LIFO)
Q: Wilson

How cold was it? We couldn’t plant the shovel flag in the ground as it was frozen. Goldstar said he felt “naked” without the flag flapping in the breeze (but, gratefully, he wasn’t….). If you read “FREED TO LEAD”, that tells the history of F3, you’d see that from the get go, F3 is a highly adaptive organization. So, we improvised and had the flag in an upright position.

Warm up – X 20

  • SSH
  • Imperial Walkers
  • Sappy-Tappies
  • Windmills

The Thang:
1 lap around the parking lot (and 1 lap between sets).

Tabata Timing (20 seconds work, 10 seconds rest), rotate through

  • 25# Ball American Hammer
  • 5# Dumb bell Turkish Get Up
  • 20# Bag Round the World
  • 12# Club Bell Squat
  • Off Set Alternating Merkins
  • 25# Dumb Bell Swing
  • Pull Plank
  • Alternating Club Bell Squat
  • Tail Gate Dips
  • Dead Cock Roaches
  • SSH
  • Squat
  • Decline Merkins
  • Freddy Mercuries
  • Archer Merkins
  • Imperial Walkers

Final set all together:

Tabata Jump Squats

I offered an apology to anyone who did not work up a sweat.

All declined.



It was cold. It was rainy. It was GREAT!

Date: 01-18-2020
Time: 0700
AO: DeHavilland
Pax: Faucet, Kool-aid, Nader (LIFO), Serena (VLIFO).
Q: Wilson

Cars were ice encased and roads were slick. Crockett was the scheduled Q. Seven o’clock struck and no sign of Crockett. A quick look at Slack, our CommApp, revealed he was encountering difficulties and his presence should not be expected. So we did the only reasonable thing under such circumstances: we canceled the workout.


F3 is a TEAM OF Leaders, not with Leaders. We cover the 6 of the other members. Wilson picked up the Q.

What did we do exactly?

Well, we, uh…. exercised.


  • SSH
  • Pickin’ Taters
  • Windmills
  • Imperial Walkers

The Thang:

Tabata timing of various exercises

  • Inclined Merkins
  • Right Planks
  • Declined Merkins
  • Left Planks

And a whole bunch of other things (I have no idea what….)

Two things about working out in such miserable conditions:
1. Taking the garbage out is never such a big deal anymore, and;
2. Coffeeteria afterwards tastes better than usual.