Another Day In Paradise

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It’s another day for you…you and me in paradise. This actually had nothing to do with anything we did this morning except Cockpit mentioned “another day in paradise,” which I took as a song request. Though not one of Phil Collins’ better hits, I immediately burst into song. Anyway, off we go.

Pax: Cockpit, Red Rider, Heidi, Grass Fairy, Road Trip, YHC

Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer: I am not a professional. Modify as necessary.

Warm up:

  • SSH x 20
  • Mosey half a lap
  • Imperial Walkers x 15
  • Mosey half a lap
  • Greet Road Trip @ 5:33am
  • Up downs x 5

Main Thang: It has been a while since YHC has attended F3, much less had the Q, so we kept it simple. Run up and over to the bottom of the opposite hill. Split into two groups. Group 1 runs up the hill and back while Group 2 exercises. Each group will run twice and perform each exercise two times (AMRAP while the other is running) before moving to the next one.

  • Merkins
  • Squats
  • Burpees
  • Lunges
  • Turkish Get-ups
  • Alternating shoulder taps (only did this one once each)

Mosey back to the flag.


  • BBBSU x 20
  • LBC x 15
  • Rosalita Wip x 10


VQ tomorrow at Pitchfork.


Unspoken only.

– Cyclone

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