The Golden Ratio Returns

  • Workout Date - 10/30/2018
  • Q In Charge - Perry Mason
  • The PAX - LeVar Burton, The Muff, No Bars, Training Wheels, Wax On, Ice Man, Wilson, Chubbs, Courtesy Flush, Kindergarten Cop, Gollum (FNG), Perry Mason
  • AO - The Station

12 men posted at The Station to celebrate my 4 year F3 anniversary.  It was a bit chilly out there, but we warmed up pretty quickly.

Warm Up

SSH x 20 IC

IW x 20 IC

Windmills x 20 IC

Butt kickers x 20 OYO

High knees x 20 OYO

KC’s FNG rolled in during the warmup, so I did the disclaimer and mission statement at the end and it was time to get after it.

The Thang

What better way to celebrate a 4 year milestone than with the Golden Ratio of 1:4 workouts? So we head to the hill behind the amphitheater for Patches O’houlihan (1 squat at the bottom, backwards run up the hill, then 4 lunges, etc.) up to 5:20.

Mosey to the corner of 14 and Jason for Captain Thor (1 big boy, 4 American Hammers) up to 5:20.

Mosey to the church and grab a block.  1 derkin on the block and then 4 overhead presses up to 5:20.  By the last set, I did not have enough wind to count out the 20 so it had to be OYO.  Next we did Lt. Dan with the block up to 5:20.

Time to put up the blocks and mosey towards the park entrance, stopping once for some LBCs to keep the PAX together.  At the entrance, we tried something a bit new – 1 derkin and 4 dips, up to 5:20.

Mosey across the field for an old Ice Man invention – the Slurpee.  1 burpee and 4 Smurf jacks.  By this point, I could only make it to 4:16, so we stopped there.

Mosey over to the playground mat for another experiment – the MakJack.  1 Makhtar N’Diaye, 4 plank jacks.  Up to 5:20.  Didn’t hear many complaints from the usual Makhtar haters, so I think this might be a keeper.  Its 6:09, to time to head back to the circle.


Heels to heaven x 15 IC

Erectors x 15 IC

one legged erectors x 15 each leg IC

Corkscrews x 15 each side OYO

Flutters until time ran out.


Welcome FNG Gollum.  Good work this morning.

Huge praise for The Muff, as he and his M are expecting another 2.0.

Prayers for a client who passed away and a coworker’s relative who is terminally ill.  Prayers for several fighting cancer.  Prayers for acquaintances struggling in their marriages or going through divorce.

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