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.



Falcon Hill – 1.16.20

AO: Falcon Hill

Date: 1.16.20

Time: 0530

Q: Swobbles


Side straddle hops x 15 IC

Leg stretch across body

Pretzel stretch

Flutter kicks x 15 IC

Bent over arm swings

Bad boys

Side straddle hops x 15 IC

The thang:

Start at light post in parking lot and made our way to the parking lot on the other side of the school. Stop at each light post and perform each exercise x 15 reps. Cycled 3 different exercises there and back, pick up six after each cycle.

On the way to opposite parking lot:

⁃ T-push ups (hand release flyes) x 15

⁃ Jump or air squats x 15

⁃ Gas pumps (abs) x 15

On the way back to start:

⁃ Carolina dry docks x 15

⁃ Jump or air squats x 15

⁃ Leg lifts x 15

Finish with burpees x 10.



PAX: Stamp, Zebra, Goldstar, Swobbles

Abs City

January 13, 2019

AO: Higgins

Q: Goldstar

Pax: San Diego, Wilson, Nader


SSH IC x 20

Imperial Walkers IC x20

Frankensteins IC x20

Cotton Pickers IC x20

Windmills IC x20

Bobby Hurlies x20

Mosey around the track

Pit Stop for pull ups

Captain Thor

An ab exercise done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist). Try to get 10:40 before Merlot comes.

James Bonds

On your 6 in seated row position (leaning back with legs about 10 inches off the ground) hold your hands in front of you like your holding a gun. Hold for 10 count and then slowly point your finger gun to the right for 10 count. Swing finger gun all the way to the left for 10 count and then back to the middle for hold as long as you want.


Aka Little Baby Flutter Crunch. On your 6, feet do flutter kick while upper body does crunch. Ignore number of times your legs move, only count crunches x20 oyo

Roasted Pig

20 Flutter Kicks per leg

10 Merkins

20 Leg Raises

10 Merkins

20 American Hammers per side

10 Merkins

20 Dying Cockroaches per side

10 Merkins

20 Freddy Mercuries per side

10 Merkins

20 LBC’s

10 Merkins

20 heel touches

10 Merkins