BurpMerks arrive at Pitchfork

  • Workout Date - 06/10/2017
  • Q In Charge - Benign
  • The PAX - Cocoon, FNG Loudmouth (welcome!), Pine Tar, Nomad, Sammy, Dr. Phil, Whisper (respect!), Easy Bake, FNG Mayo (welcome!), Copacabana, Roo (respect!), Benign, 1 Dimension (runner), Bambi (runner)
  • AO -

12 PAX (including 2 FNGs) plus 2 runners showed the fartsack who was boss and came to Pitchfork at 0600 for a pre-F3 Dads beatdown at the hands of YHC.  It was marvelous.


Conditions: clear, 68 degrees, humid


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


Disclaimer: I am not a professional.



Imperial walker x 20 IC

Side straddle hops x 20 IC


Hillbillies x 20 IC



Mosey to the basketball court and circle up.  BurpMerks (burpees with increasing numbers of merkins) from 1 to 10.

Indian run for one lap around the track.

Go to the racetrack and partner up for DORA.  One PAX exercises while the partner PAX runs a lap, then switch.  Reps are cumulative.  100 overhead presses, 200 curls, 300 flutters, 200 upright rows, 100 squats.



Mosey back to the flags for Captain Thor (1:4 BBSU and American Hammer) up to 5:20.


Circle of trust:

Announcements: F3 Dads today at 7:15 (at least one more at another AO TBD this summer)

Prayer requests:  Nomad’s father-in-law, Copacabana’s mother and brother, Andrew Brunson


As always, YHC had a blast getting up early to enjoy some 1st and 2nd F in the wonderful outdoors with a bunch of weirdos.




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