39 is the new 29

  • Workout Date - 04/04/2017
  • Q In Charge - Benign
  • The PAX - Boss Hogg, Mint Julep, Hannah Montana, The Muff, Whisper, Road Trip, Commodore, Gymboree, Sammy, Urban, Benign (YHC)
  • AO -

Yo-leven Pitchfork weirdos presented themselves as offerings for a good ole Pitchfork downpainment session.  As this is likely YHC’s last Q as a 30-something, the main goal was to keep the pace high.  It seems that the goal was achieved.


Mission: nailed it

Disclaimer: very unprofessional



Windmills IC x 15

Imperial walkers IC x 15

SSH IC x 20

Monkey humpers IC x 15

Gorilla humpers IC x 15



Mosey to the track.  Upon arrival, count off by 4s and go to your station.  Station 1- run a lap.  Station 2- swerkins AMRAP.  Station 3- hill sprints AMRAP.  Station 4- BBSUs AMRAP.  When station 1 PAX complete the lap, everybody rotates.  Go until everybody has done 3 turns at each station.

Mosey to the bleachers for 11s (decline merkins and dips) all together on YHC’s count.

Mosey to the other side of the track.  Get in plank position side by side shoulder width apart.  The first PAX frog jumps all of the other PAX and then calls out 3 merkins to the group.  Continue until every PAX frog jumps.

Mosey back to the flag for Mary.



Flutters IC x 39

Pretzel LBCs IC x 20

Tempo merkins IC x 10

Captain Thor 1:4 BBSU:American Hammers up to 6:24



Announcements: TD Bank Reedy River 10K/5K 4/22/2017, Mud Run 5/20/2017.

Prayer/praise: Prayer for Andrew Brunson, praise for Gymboree’s friends battle with cancer


As always, I am thankful for the opportunity to be a small part of F3 Nation and am humbled to be able to lead every once in a while.  Let’s get out there and reinvigorate male community leadership!





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