Author Archive MadDog

The Waterfall Workout

The Waterfall Workout

Ten pax showed up for the debut of the waterfall even with a threat of rain in the forecast.  For those that never played this wonderful drinking game in college, you get in a circle, all start drinking at the same time, and then one by one stop.  As you can imagine, the last person gets screwed.  I adapted this game to today’s workout.


Warm up:

  • Mosey around the parking lot, around the buses and mary under cover. Noticed a late arriving pax coming in on two wheels.
  • 25 Side Straddle Hop (had planned only 20 but Beltway came limping in so I extended to allow him to catch up)
  • 20 Merkins
  • 20 cross Mountain Climbers
  • 20 Army T Merkins – I heard this mentioned a couple months back that the Army no longer does regular pushups and does T pushups. I found it a great alternative as it worked my back more and I felt I got a better full range of motion on the push up.  Much harder to cheat on so these may become a staple for me).
  • 10 Potato Pickers – Sorry Frack, but I had some decent leg work built in and we needed the stretch.



Debut of waterfall.  Station work being relieved in a slow rotation.  Rotate by 10 partner clap Merkins.  Rest of stations continue work until relieved by the group in front.

  • Station 1: Heavy Rock Squat/Curt/Press
  • Station 2: Bench up and overs
  • Station 3: Wolfpack Ab Work (Spell Wolfpack with your feet) I did this just to piss off any Carolina fans in the group, though it appeared they all fat sacked.
  • Station 4: Burpees
  • Station 5: Run the buses

Half way through I decided 10 partner claps merkins was aggressive (since it actually turned out to be 20 – 10 to be relieved and then 10 to relieve the next group) so I dropped to 5 partner clap merkins.


Once station work was done we moseyed to the bridge for walking lunge followed by jail break to the wall for more waterfall station work.  This time we rotated each group by telling a joke, funny or embarrassing story. That lasted two rounds before I decided it was taking too long to rotate (or in reality that none of the pax were really funny….with the exception of Bread Bowl: why do sea gulls not fly in the bay.  Because they would be called Bagels).  Solid work young man.

  • Station 1: Burpee Box Jump
  • Station 2: Dips
  • Station 3: Heels to Heaven
  • Station 4: Preacher seat T Claps
  • Station 5: Run to Bridge and do 20 Deep Squat Jumps holding railing

Final Round was one group Partner Push & Pulls (of course we are going to do this when I Q, it’s a guaranteed exercise combo) while the other 4 groups did a called out exercise.  I forget all the exercises we did, but it included a lot of abs, squats, merkins, and burpees.  Towards the end I did start yelling out Wolfpack instead of the count number.  Hollywood said “that’s not a thing” yet I still managed to get a few pax to join in.  Surprisingly Bread Bowl jumped in with some “Wolfpack” yelling.  I did get a kick out of seeing Dough Boy cringe with every “Wolfpack” being hollered by his boy.  If we could have only had Swamp there to harmonize- it would have been glorious.

By this time, many pax were begging for it to end – yet we still had 10 minutes.  Mosey back to bridge, walking lunch with T Claps while we waited on the 6.  Mosey back to school side entrance and more T Claps while we waited on the 6.  Finished out with a Jailbreak to the front entrance right as the sky’s opened up with a down pour – just as I had planned!


  • A great group showed up today. Always love the support we give each other as this was only my third Q.  I get a little better each time and also work in some new exercises that I don’t see us doing each time.  Part of my love for F3 is that that every workout is different because every workout is Q’ed by someone new.  Keeps us out of the rut and on our toes.  Looking forward to seeing what Delta has next Saturday for his VQ.
  • The waterfall concept was something I had thought of a couple weeks ago. Glad the pax in attendance let me try it out on them.  As usual, it sounded better in my head than in person.  Sorry for the extra pain the first couple of rounds on the transition.
  • Great seeing Radar out again. His Santa Q is still talked about and has become legendary.  Always a great attitude and works hard.
  • Loved hearing a few pax jab Hollywood on his long distance Q’s (at the expense of my short distance Q today). I think us Clydesdales do need a long distance workout every now and then to kick us in the rear and take us out of our comfort zone.



  • Sign up for events or to volunteer.  It goes down two Saturdays from today (Calendar check – that would be Feb 24) from 6:00-9:00.
  • Delta on VQ next Saturday at Commitment.
  • Coffeteria – If there were other announcements, I forgot them. I was pretty gassed at this point and many of the pax were mumbling about chicken mini’s.
  • Fuze Box (that’s me!) took us out.

It takes 8° mornings to make you appreciate 28° mornings…..

9 PAX posted at Watchtower on a beautiful, balmy, 28° morning.  Sometimes in life all you need is a little context to help you put things in perspective.  For us it was the recognition we could be sucking wind in single digit weather with a 10 mph breeze.  There was a little extra spring in everyone’s step and they were happy to be out from the oppressive cold.


The usual..nothing real creative here –

  • Side Straddles
  • Imperial Walkers
  • Potato Pickers
  • Merkins
  • Something else here…but its been a long day and the Elijah Craig has me relaxed and not really caring what the last warm up exercise was.

The Thang:

After the warmup lap, disclaimer and COP warmup we moseyed to the alcove on the side of WHS.  There we paired up and each duo completed the following while the non-working partner ran a full parking lot lap:

  1. 125 Merkins
  2. 100 Squats
  3. 75 Incline Merkins

Next up we moseyed to the stairs at the back of the school for 4 sets of alternating calf raises (heels out, heels in and regular) with a lap around the sidewalk circle to start each set anew.

The next mosey brought us to the low wall outside of the stadium for:

  1. 50 Step-ups on the wall
  2. 75 Dips
  3. 25 Decline Merkins

Mosey on to the visitor side bleachers for the obligatory bleacher run……..up and down every aisle.

On to the brick outhouse behind the bleachers for some wall work:

  1. 25 squat thrusts
  2. 15 squat, jump, touches
  3. 25 Mike Tysons

Start the mosey back to the COP area….short break at the bridge for a lunge walk across.  Moseyed on to the left side of the school covered area for 25 dips on the benches and……..

….back to the start for 3 minutes of Mary.  I know Posse had us do box cutters and from there the last two exercises are blurry.


The turnout was light, but given there were a lot of Dawg’s licking there wounds from staying up to late to see Bama Roll over Georgia…it was to be expected.  Any and all GroupMe users woke up to 897 unread postings from PAX half-in-the-bag commenting on the game.  The shots fired at Dirty Bird were enough to break his #Unoffendable bone and cause him to disavow the GroupMe Playhouse.  We all know though that he’ll be back.  No one can stay away indefinitely.   That’s all for now…peace out.


– Mad Dog

‘Twas the Friday before Christmas…..


17 Pax posted for a good old fashioned Merkin heavy beatdown. Clearly favoring my personal likes and dislikes this workout was heavy on upper body exercises and short fast runs. Any time the Pax were gathered in close proximity there was the distinct smell of Fox’s Pizza Den and Dreamcatchers wafting about. Clearly many of the Pax parents didn’t warn them about posting pics while they’ve been drinking as the #playhouse holds evidence of a late evening for many. However, in true F3 fashion Dreamwreckers was not able to claim any victims and keep them away. With a quick warm up and the usual legal disclaimers out the way we moseyed to the start of Cutty’s service road to the back fields.

The Thang

1. Ran the back service road, stopping at each light to do 5 burpees. Ended at Transporters office for some wall work.
2. Grabbed wall for 30x wall squat air press, 15x squat jump’s and 15x donkey kicks.
3. On to the rock pile to grab a lifting rock. Partnered up for each pair to do 100x curls, 100x military presses, 50x front raises and a bonus round of 50x curls. Partner sprinted to end of fence line when not working the rock.
4. Ran to the “stairs” for a side Merkin climb. At the top we re-paired to do 75x Merkins, 100x LBC’s…one partner worked while the other ran to the bottom of the stairs to knock out 5 burpees each time before heading back up.
5. Quick run to the covered lap area for some split sprint/recovery alternating laps.
6. Moseyed to the front of the school to grab some bench for 50x dips and 50x incline Merkins.
7. Back to the start for rotating ab work.


Asked at the eleventh hour to sub-Q for this workout, I just couldn’t get one of Frack’s favorite thoughts out of my mind, as frankly he put into words what I’ve thought my entire life. “If a chick with muscles looks like a guy, then what does a guy with no muscles look like?” Deep thought by Frack Handy. That thought also turned out to be apropos toward the end as the FNG was named. More on that in a minute. Everyone hung well…good mumblechatter told me we were getting the job done. To steal an old adage from the Corps that is certainly appropriate for F3, “the only Marine (or F3er) that you worry about is the one who isn’t bitching.” After the ab work, countarama and namearma we moved on to naming our FNG. He started by sharing his life story with us. A word cloud of it would include these words, “Air Force, entrepreneur, smoking hot wife (too which Goodfella asked what his name was), runner…”. Somehow, as things usually do, the offering of names quickly focused on hot wife, runner and Goodfellas lingering question of her gender…which unfortunately for Justin aka FNG, earned him the name Jenner. At least Bruce was left off. The dejected look on Jenner’s face only affirmed for the Pax that they had chosen wisely.


• Joe Davis run (see newsletter)
• Start time next Friday is one hour later at 6:30
• Push to get people to show for commitment tomorrow a.m.