7 x 2 for 7s x 2 and ascending man parts

  • Workout Date - 05/16/2017
  • Q In Charge - Benign
  • The PAX - Road Trip, Boss Hogg, Commodore, Gymboree, Washer, The Muff, Whisper, Deflated, Mint Julep, Pine Tar, Nature Boy, Church Lady, Name Your Own Price Tool (NYOPT), Benign
  • AO -

Not knowing what was good for them, 14 PAX kicked the fartsack in the man parts for some 1st and 2nd F on a glorious morning.

Conditions: 61 degrees, clear

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

Disclaimer:  Fact: I am not a professional.


SSH x 25 IC

Monkey humpers x 15 IC

Gorilla humpers x 15 IC


Mosey to the running track behind the school.

7s (burpees on one end of the track and derkins on the other end) OYO

Count off 1-4 and go to the station corresponding to your number.  Station 1 runs a lap, station 2 does BBSUs AMRAP, station 3 does swerkins AMRAP, station 4 does squats AMRAP.  When station 1 PAX return from running, everybody rotates.  2 total rotations.

Mosey to the basketball court beside the speedway.

7s (merkins and BBSUs) on my count with no transition between exercise sets.

Pair up on the wall.  PAX 1 does ascending testicles (5 merkins each with feet on the wall at 15, 45, 60, and 90 degrees) while PAX 2 does BBSUs at the same time.  After the testicles of PAX 1 are fully ascended, he switches with PAX 2.

Mosey to the flag for Mary.


Flutters x 25 IC

Captain Thor (1:4 ratio BBSUs:American Hammers) up to 7:28 IC


Announcements: Deflated’s VQ/birthday Q Friday 5/19, Mud Run 5/20, Jackalope 6/3 (Pitchfork to Golden Strip with effort stations every mile), GoRuck 6/10, F3 Dad at Pitchfork either 6/10 or 6/17 (Sammy and Pine Tar have the co-Q), two other F3 Dad events in July and August at other AOs TBA, FNG day at Pitchfork date TBA

Prayers/praises: Andrew Brunson falsely imprisoned in Turkey, Pine Tar’s grandmother-in-law with difficult living situation, Church Lady’s co-worker with recent CABG

As always, it is a pleasure starting my day with a bunch of weirdos.  As iron sharpens iron, so we make each other stronger.




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