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  • Workout Date - 01/10/2019
  • Q In Charge - Cyclone
  • The PAX - Soccer Mom, Ron Swanson, Whisper (respect), NYOPT (So close!), Benign, Obama, Padre, Zebco, Beamer, My Little Pony (hate), Elmer, Look Out Below, YHC
  • AO - Golden Strip

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

Disclaimer #1 – I am not a professional.

Disclaimer #2 – I am going to attempt to introduce the PAX to music that was created within the last 20 years.  No classic rock this morning.  Mumblechatter immediately commences…


20 SSHs

19 Rockette Hillbillies

20 Monkey Humpers

19 Up-downs


Mosey back to the where we keep the blocks/coupons/CMUs.  Partner up and grab one of the aforementioned blocks.  Today’s Dora has a 2019 theme.  The PAX immediately showed off their detailed knowledge of Late Middle Age numeric systems and everyone knew that 2019 = MMXIX.  See below.  Partner 1 exercises.  Partner 2 runs the bigger loop in the back.

M – 50 Man-makers

M – 100 Merkins

X – 100 Xs and Os

I – 100 Imperial Squat Walkers (cadence count)

X – 100 XYs (slightly modified)

Finish up and head to Cleavage.  Time for a short “20.”

20 LBCs, run to the top of the grassy hill, 0 double count flutters, run back down, 16 LBCs, run back up, 4 double count flutters, etc.  Drop 4 at a time until you end with 0 LBCs and 20 double count flutters.

Mosey back to the flag.  And it wouldn’t be complete unless we did a short “19.”

10 Plank jacks.  Run to the other side of the bus loop.  9 Smurf jacks.  Run back to the flag.  9 Plank jacks.  Run to the other side of the bus loop.  10 Smurf jacks.  Run back to the flag.

No real time for Mary.  Just do 19 BBSUs for good measure.


Surprisingly, the PAX didn’t seem to care for my musical selection this month.  There was a request for some John Tesh, so we’ll see what I can come up with for my next Q.   I think half the PAX thought we were listening to the same song on repeat or a vacuum cleaner running…

Benign has no friends and at this point is literally begging people to come hang out with him.  All you have to do is agree to stay overnight in a van and run 200 miles, but I’m not sure.  See Benign if this seems fun to you.


Zebco’s wife co-worker appears to have made a full recovery from congestive heart failure

Benign’s wife as she continues to display her toughness and battles with kidney stones

Washer’s sister’s recovery from her car accident

My Little Pony’s friend with a shattered elbow

Reminder that sometimes youth lose their way and may need guidance and help finding a better path


A$AP Cyclone


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