Effort and Attitude Goes a Long Way

  • Workout Date - 09/23/2017
  • Q In Charge - RoadTrip
  • The PAX - Mayo, Cheese Steak, Pythagoras, Deflated, Choo Choo, Ground Blind, Look Out Below, Pet Stain, Nature Boy, Church Lady, Benign, RoadTrip, FNG Loop Hole
  • AO - Pitchfork

CONDITIONS:  66 degrees, morning mist with a canopy of stars

MISSION: I got this, You got this and now the FNG has it too.

DISCLAIMER: I am not a professional, neither are you (well maybe one of us is, but more on that later).  Modify as needed but do it with Effort and Attitude.


  • SSH x25 IC
  • Hillbilly x25 IC
  • Windmills x25 IC
  • Monkey Humpers x25 IC

Mosey to the track and await further instructions

Round 1

  • 10 Burpees
  • 10 Squats
  • 10 BB Sit Ups
  • 10 Merkins
  • 10 BB Sit Ups
  • 10 Squats
  • 10 Burpees
  • 1 Lap

Next Round is 20 reps & 2 laps, then 30 reps & 3 laps & so on.  The PAX were issued a challenge:  Whoever makes it to Round 5 (50 reps / 5 laps) wins a prize…Ground Blind took it personal and lapped Benign, which has never been done before at an F3 WO.  YHC modified to drop the last set of burpees on Round 3, not that it really helped.  Ground Blind didn’t modify because he didn’t need to.  Mayo said the heck with it and split…or maybe his kids had an early soccer game, I can’t remember.  Ground Blind won the prize which was 60 reps / 6 laps to do at home.  I’m pretty sure he’s a professional, but we just told him Saturdays were our light days.  We’ll see if he shows up Monday.    All PAX finished most of Round 4 and time is up.  Mosey to the flags to discuss what we could do better next time.


  • 50-4ct Flutters



OCT 14 – My Little Brony Run for his son, Drake.  If you cant’ run, you can donate

OCT 3 – OBT (F3 Founder) coming to town for workout and Happy Hour at Macs Speed Shop


Pythagoras is thankful for Deflated for bringing him out to F3

YHC called out Deflated, Pythagoras and Cheese Steak because they modify with attitude and effort.  We all come out here to get better.  It’s not a  competition, it’s me vs me and you vs you.  And that’s what F3 is all about.  Good work fellas.

Bambi is credited with a Fratsack. (The act of fartsacking when you plan to meet your fraternity brother at a workout.)  It’s understood since he ran into Benign’s truck at a stoplight last week….and he has cankles…and his wife sells rags…..and his frat brother is a professional.

RoadTrip, Look Out Below and Pet Stain shook off the morning dew along the 4 mile long MRL, which was advertised at a 9-10 min pace.  It was more like 8 min.  Whisper and NYOPT did their 10 miler.  #runnerds   And Mayo was left behind after stashing treats along the run route.

Lastly, welcome FNG Loop Hole, who lives closer to PF than Church Lady, so he has no excuse.  He shield protects people’s businesses into wealth through tax reductions and fee reductions for investments…or something like that.  I really didn’t listen because I was concentrating on not dying.  I did hear him say he likes to watch movies with his wife.  #Netflix&Chill  (i.e. Steel Magnolias, Sisterhood of the Traveling Pants, The Notebook)  PAX settled on Chick Flix, but Cheese Steak had the honors of final say on Loop Hole  #sadface.  As always, it was a pleasure.  Time for some football and a recliner.  YHC led us out in prayer.  SYITG


RT out.

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