Thank you sir, may I have another

Thank you sir, may I have another

20 PAX met for a Saturday morning beatdown at Area 51.  Perfect weather for some Memorial Day Weekend PAIN. War Daddy’s, 2.0’s, 4 FNG’s, a partridge and a pear tree

The Thang:

Counter Top Part Uno –

Nomadic Warm Up

  • Pull ups x 5 @ playground
  • Mosey to 1st post – SSH x 20
  • Backpeddle to 2nd post – Imperial Walkers x 20
  • Mosey to 3rd post – Mountain Climbers x 20
  • Karaoke right to 4th post – Squats x 20
  • Mosey to 5th post –  LBCs x20
  • Karaoke right to 6th post – Perfect Merkins x 10

Indian Run around field to back of school


  • 20 single leg squats 10 each side 
  • 20 body weight squats 
  • 20 jumping lunges – 10 each side 

 walking lung between stations

repeato x3

 Mosey to Playground

  • 10 pull ups 
  • 20 dips 
  • 10 hanging leg raises 

 Plank and repeato

Far Side Part Dos

Rock Pile fun

Sprint 50 yds with rock drop it and run remaining 50 without – drop and do 25 Merkins run 50, pick up rock and run the remining 50

Repeat with 10 Berpies instead of merkins

Circle up with Rocks

Rock Diamong merkins x 8

off set merkins with rock x 8

switch hands x 8

Luganus with rock x 10

mason twist w/ rock x 10

tricpe extension with rock x 10

at rock pile – squats w/ rock x 10

follow the leader jog around soccer field mixxing up back pedal, kareoke, side hop and 5 berpies in the middle for good measure.

peoples chair

partner derkins x 10 – switch and repeato

peoples chair

merkins x 10

pull ups x 10

dips x 10

Mary –

rosalita x 15

flutter x 15

LBC x 15

Bicycle x 15



Lots of FNG’s this morning to experience the F3 magic – thanks for joining us and hope to see you all again soon.  Dennis the Menace gave out his first official nickname to Tooth Fairy – congrats to you both.  Joker showed up early to knock out a quick 150 berpies for some fundraising efforts and Young Love & Crab Cake joined him, #insanemaniacs.  a 62 year young Boomer brought his A game back to Area 51, #WarDaddyStrong.  Dirty Bird bailed early to catch an 8:30 Tee Time – Hope you walked the course to get some extra pain in your day.  Enis, a 2 week F3 veteran, has been on a tear – keep it up brother!  Strong work by all topped off with some good coffeteria fellowship.


If your reading this and you havent signed up for the Mud Run, today is the last day.  DO IT.  You will not regret it.

Memorial Day Convergence at Area 51 on Monday at 7am.  Bring a friend, bring friend’s friend.  Heck, bring a stranger for all we care – the more the merrier on Memorial Day!

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10 years ago

Had a touch of the Walking Lung myself, back in 98. Nothing you can do with that but rest and antibiotics.

10 years ago

definitely feeling the leg work today

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