3 years on

  • by
  • Workout Date - 07/12/2016
  • Q In Charge - Flay
  • The PAX - Road Trip, Underwood, AFLAC, Foie Gras, WahWah, Squeal, Earthmover, Semper, Rusty, TBC
  • AO -

Time flies when you’re having fun. Also when you’re sweating you Justifier off and on the verge of merlot. Today marks 3 years (plus a day, for the true #weaselshakers out there) since F3 came into my life. In spite of a substantial backslide recently in posting, I still mark my weeks and months by the interactions with the PAX. If anything, it’s become more important, even with the new car smell having worn off long ago.

It’s been a while since I regularly posted to the Tank. Having founded the AO with TBC in the fall of 2012 and passed the Q to the capable hands of Sanchez, and then the dynamic duo of Squeal and Montross, it’s always good to come back to the Darkest AO. Here’s what went down:



B – Burpees x 5

L – Lunges x 10

I – Imperial Walkers x 15

M – Merkins x 20

P – Plankjacks x 25

S – Squats x 30


SSH x 10 IC at Underwood’s request

Mosey up to the baseball fields

Modified BEAST

From home plate, sprint to the right field foul pole. 6 reps. Sprint to center field. 6 reps. Sprint to left field foul pole. 6 reps. Sprint home. Plank until the 6 arrives, rinse, repeato. Here’s are the exercises:

Round 1 – Hand release merkins

Round 2 – Bigboy situps

Round 3 – Jump squats

Round 4 – Hand release merkins redux #crowdpleaser

Mosey down to the tennis courts and partner up for a #Flayvorite

Star Drill

Partner 1 runs the drill while partner 2 performs the designated exercise AMRAP until partner 1 completes the dril. Flapjack, rinse repeato until both partner have perform all exercises

Round 1 – Werkins

Round 2 – Freddie Mercurys

Round 3 – Lunges

Mosey over to the playground.

Hamster Wheel

3 pullups/sprint around the play set AMRAP until time is called

Pretty sure we got to around 15 rounds for everybody.

Mosey back to the tennis courts

No time for an Ark Loader. #Kotters


LBCs x 20 IC

Flutters x 20 IC

Back Scratchers x 20 IC

Dying Cockroach x 20 IC




  • Good times, and bigger numbers than I expected. Even saw a couple guys from other AOs
  • TBC has grown out a vacation goatee, and looks like Bizarro/Evil Twin TBC
  • Don’t forget the 7/30 Convergence at Gideon’s for Bondo’s graduation
  • F3 Dads this weekend


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