One Small Step For Man, One Giant Leap For Pain

One Small Step For Man, One Giant Leap For Pain

Silver Astronaut photo

12 men ignored the rain and suited up for another round with #F3DayZero.  It was Strawberry’s first Q and his birthday.  No party favors…just pain.

The Thang

Strawberry’s Q:

Mosey around the track at McAlpine…forward run, backward run, left karaoke, right karaoke, repeato…lunge walk down the back stretch.

Gather on the basketball court for COP:

  • SSHs – 20 (cadence)
  • IWs – 21 (cadence)
  • Squats – 20 (cadence)
  • Burpees – 39 (OYO)

Mosey over the field and partner up:

  • Joe Hendricks – Jump over and crawl under 5 times, flapjack…4 times, 3 times, 2 times, 1 time
  • Wheelbarrow – 5 steps then merkin…for 25 yards. Flapjack back.
  • High Wheelbarrow – 5 steps then merkin…for 25 yards. Flapjack back.

Mosey to playground for pain stations:

  • Chin Ups – 15
  • LBCs – 25
  • Dips – 25
  • Bearcrawl up hill, plank walk down railing
  • Repeato

Purple Haze Q:

Mosey back to the field for some exercises and running:

  • Round 1 – 7 jump squats, 7 diamond merkins, 7 25 yard sprints, 1 25 yard bear crawl
  • Round 2 – 7 jumping lunges, 7 wide-arm merkins, 7 25 yard sprints, 1 25 yard bear crawl
  • Round 3 – 7 squats, 7 merkins, 7 25 yard sprints, 1 25 yard bear crawl
  • Round 4 – 7 skater jumps, 7 narrow merkins, 7 25 yard sprints, 1 25 yard gorilla walk
  • Round 5 – 7 jump squats, 7 CDDs, 7 25 yard sprints, 1 25 yard inch worm

Mosey up to school for some people’s chair…regular, right leg up, left leg up, tip-toes, regular.

Then 20 donkey kicks against the school wall right up into balls to the wall after the last one. Hold it.

Mosey to the front of the school for some bench work:

  • 10 step-ups each leg, 10 decline merkins
  • 10 step-ups each leg, 10 incline merkins
  • 10 step-ups each leg, 10 dips

Mosey back to the parking lot for 6 MoM:

  • Dollies – 15 (cadence)…hold it, spread ’em, together, spread ’em, together
  • Mountain Climbers – 15 (cadence)
  • Flutters – 15 (cadence)…hold it, spread ’em, together, spread ’em, together
  • Exploding Merkins – 15 (on Q’s count)



  • Not only was it Strawberry’s first Q but it was also his 39th birthday.  There were some birthday wishes in the pre-game chatter…and also some discussion of what was surely to come…39 burpees.  Strawberry delivered big time pain in his first Q.  He started us a couple minutes early so that he had time to deliver his full arsenal…and the 39 burpees were only the beginning.  The wheelbarrow merkins were bad…and then came the high wheelbarrow merkins…and complaints from the Pax. Well done Strawberry. #shoulderssmoked
  • In a scene reminiscent of a lunar landing, The Hoff arrived, threw open the hatch of his rocket ship and exited wearing a silver space suit.  YHC is not sure if it was for rain protection or sweat gear but it certainly created quite the buzz in the pre-workout chatter.  Discussions of the Apollo missions, Back To The Future and the Wizard of Oz ensued.  Oddly enough, the space suit was the Everlast brand…but it only lasted about 15 minutes of the actual workout before The Hoff had split the legs apart…they looked like Incredible Hulk pants after all the squats and burpees.  Duck tape and aluminum foil should fix the split…and blend right in with the outfit. #problemsolved #you’rewelcome
  • Iron Horse delivered a great send-off prayer.


  • New Thursday workout, #F3RebelYell, launching August 29th at Polo Ridge Elementary.  Spackler and Crabcake are site Qs.
  • New Go Ruck workout, #F3Spearhead, has launched.  The Hoff on Q this week.  No word on the whether a space suit is required or not.
  • New 3rd F workout, #F3TheStand, launching September 13th at Panera Carmel Commons after #F3Centurion.  Champagne and Purple Haze on Q.  “Fresh Wind, Fresh Fire” is the book.


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Iron Horse
10 years ago

Nice Q Strawberry – success at blowing out the candles. We were leaving little bits of awesome across the Day Zero proving ground. Or were those pieces of Huff’s space suit breaking up on re-entry?

The Hoff
10 years ago

Well you all know I have IBS so maybe the suit was blown out from the rear?? Ha ha.
Seriously, was so great to get back with the Pax, but hating those wheel barrels! Nice work Strawberry today. Creative and Painful!! Also T-claps to mighty mite, that dude is a Beast! Also a shot out to Gullah’s 2.0 Connor (Southpaw)…that kid is training to be the next Balboa. He was killing it out there!!!

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