For Betty

For Betty

13 PAX gathered on a chilly Monday morning to sweat out the weekend’s indulgences and help YHC personally remember his grandmother who passed peacefully on Saturday morning while YHC was at Olympus.

Warm Up:

  • SSH x 25
  • IW x 25
  • Squats x 25
  • Merkins x 10 regular, x 10 wide arm, x 5 Diamond <— Diamond are a crowd pleaser.

The Thang:

Pain Stations – Pull Ups and Jump Ups.  10 each and work your way down to 5.  No one seemed to like it when they realized the pull ups and jump ups are about 100 yards apart.  #RunningKeepsYouWarm

Lunges, High knees, butt kickers, & shuffles in parking lot.

Suicides:  10 Merkins at each goal post and 20 LBC’s at end line.    Repeato

Prisoners Chair followed by Carolina Dry Docks x 25.  Repeato and Repeato again.

Mary:  Dolly, Flutter and LBC’s x 25 each.

10 Burpees OYO.


Salt Lick was smoking it out there this morning.  Must of been the ACU combat pants.  Normally YHC would harass him about wearing pants when it’s above freezing, but its hard to talk smack when he’s so far out in front.  Agony was pushing him close behind.

Welcome to The Late Show and Swirly.  The Late Show rolled in for his first F3 workout while we were in warm-up.  After the beat down he may have wished he showed up even later.  Swirly owns an Enviro-master franchise “cleaning bathrooms”.  Seriously.  No joke.  This is too easy.  It’s not even really fair.  We could have spent all morning coming up with nick-names.

Thanks to the PAX for burning it up out there this morning in memory of my grandmother.  Keep pushing each other physically, mentally, and spiritually so we can be there for our own grandchildren.

A speedy recovery to Abacus’s mom.


Sign up for Mud Run.  You can do it!

Sign up for Joe Davis Memorial 5K.  You can do it!

All links guaranteed to work better than


Betty Lochridge, 1928-2013,  RIP










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Alf author

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10 years ago

Aye ALF,
Enjoyed the workout, and trying to catch SaltLick on those suicides made for a fitting descriptor.
glad to have headlock a true Area51 resident from down in Monroe, hope he keeps posting so a shovel flag will one day move out to Area601.

Thanks for starting us off with some inspiration, and praying for your fan in this loss.

The Hoff
10 years ago

Alf. Our prayers are with you and your family. Please let me know if there is anything I can do for you.

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