Try to Catch me

  • Workout Date - 10/07/2022
  • Q In Charge -
  • The PAX -
  • AO -

14 strongmen posted for their daily downPAINment at Legacy Park.  The shovel flag was planted and off we went.

Stagecoach’s Q:

Jog to find a good spot for COP:

  • SSH x 31
  • 1 legged burpees 5 R/L  #crowdpleaser
  • Imperial Walker x 31
  • Merkins x 10
  • Mountain Climbers x 20
  • Peter Parkers x 10

Jog around and past the pond to the base of the hill.

Century (mostly) Hill

Partner 1 performs exercise while partner 2 runs up hill and back down.  Flapjack and continue until 100 reps of called exercise is completed as a team.  Plank it up until everyone finishes.

  • Round 1 – Merkins
  • Round 2 – LBCs
  • Round 3 – Squats
  • Round 4 – Flutter (audible to 200 since 100 is too easy)
  • Round 5 – Burpees (only 50, as 100 may have caused mutiny by the pax)

Skywalker’s Q:

Jog back up hill and find some flat land for Mary:

  • LBC
  • Dolly
  • Freddie Mercuries (Bicycle)

Mosey to the path and partner up for a friendly game of catch me if you can.

Partner 1 runs 1/2 speed around track, partner 2 performs 10 merkins then chases and catches partner 1. Flapjacks all the way around track.  1 lap = roughly 1/3 mile

Let’s take a little rest and do some She Hate Me.

  • 10 Squats
  • 10 Dolly’s
  • 5 Burpees
  • Rinse and repeat until Q calls time.

Round 2 of Catch me if you can – Replace merkins with 10 alternating lunges

Little more Mary – SwampRabbit pax introduced to the protractor.

Round 3 of Catch me if you can – Replace lunges with 5 burpees  #veryunsavory



  • Strong work by the entire pax today, YHC especially liked all the partner work.
  • We caught a break this morning with the drop in humidity, but somehow still managed to be soaked at the end of the workout.
  • 2nd F in full force at coffeeteria following the workout.



  • Get your kettlebell orders in to Ice Man…order to be placed in the next week or so.
  • Keep EH’ing your buddies to come out and try F3
  • Grrenville business journal running an article on F3.  Ice Man, Spurrier, One Direction to meet with them next week.



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