3 Years of F3

3 Years of F3

9 pax showed up. 9 pax got their money’s worth. Here’s how:

COP: (all IC) SSH x 25, merkins x 15, IW x 25, Peter Parker x 15, LSS x10, Parker Peter x 15

Mosey down to the track for some 4 corners:
Round 1: 25 merkins at each corner
Round 2: 25 dolly
Round 3: 25 CDDs
Round 4: 25 LBCs
Round 5: 25 Plank Jacks

Head back up toward the parking lot, stop along the steps to grab a lifting rock:
Round 1: 25 overhead presses, 25 tricep extensions
Round 2: 25 curls, 25 bent over rows
Round 3: 25 overhead presses, 25 tricep extensions
Round 4: 25 curls, 25 bent over rows

People’s chair against the bathroom walls accompanied by 2 rounds of 25 overhead presses.

Mary: 6-inch crunches x 10 IC
Box cutter x 20 IC
Rosalita x 15 IC
Hourglass x 20
American Hammer x 15
LBC x 20 OYO

Burpees x 5. Done.

Ye Ol’ Moleskine

I can’t really say anything about the impact of F3 on my life that hasn’t already been said. You have all made me a better man, and those closest to me: the M, my 2.0, my family, my clients, have all benefitted, and I can’t thank you all enough. 3 years = 1,095 days. This morning, we all did 1,095 reps. It was kind of crazy how the timing worked out perfectly (much like my finding this glorious brotherhood) and we did those last 5 burpees with about 3 seconds to spare. I guess the workout lasted 44:57, then. #cobains. Some observations:

Abba, once again, needed a ruck or a weight vest to be slowed down. He was out front all morning. Keep him and his family in your prayers as he embarks on a missionary trip to Thailand for the next 2-3 years #HIM. Big, muscular dude in Thailand? Yeah, he might stand out a little bit.

YHC has never had the pleasure of meeting Stalker or Spanxx, but it looks like they attended to send Abba off right. Hope to see you guys out at Base Camp again. Strong performances by both of you.

Glad Fireman Ed showed up. He Qed YHC’s first post, and was lucky to not get charged with attempted murder that day. To a fat, out-of-shape YHC, it was absolutely brutal, but it was exactly the kind of kick-in-the-ass that was needed. Thanks for always being there the last 3 years, Ed!

Spinner, Thumper, and Sardine are becoming Base Camp regulars. Always glad to see them out there putting in work!

Thunder Road was his typical silent killer. Keeps his mouth shut and just gets the job done. YHC thinks he was the only one that wasn’t struggling with the lap of 100 merkins #beast.

I’m sure the high schoolers that came to do whatever they were doing had some choice thoughts about the old dudes running around a track doing crazy sh!t. If YHC had been thinking clearly, we would have done monkey humpers on that last lap.

Fireman Ed sounds like a female tennis player when lifting a rock. I think he woke his neighbors. He’ll just claim his rock was so much bigger than everyone else’s #sizematters

Pax were NOT happy when YHC called burpees for the 4th round of 4 corners. That was never going to happen – YHC isn’t that crazy #maybeIam #moderateworkout

I don’t know what or where I would be without finding F3 3 years ago. Give it away. Pay it forward. Think about the impact it has had on your life and drag your friends, co-workers, and family (kicking and screaming if you have to) to a workout. They WILL thank you for it. It is one of the greatest gifts we can give to another person, as it is the gift of strength, health, confidence, leadership, etc., etc.


Some prayers needed – Abba and his family, Dumpster Fire and his family (loss of brother), Mic Check and his family (son suffered a bad head injury this weekend playing rugby), ‘Bout Time and his family (son). Remember that we are a light of hope for our brothers, sometimes when they need it the most.

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