Author Archive Prohibition

18 is a painful number

13 of the areas toughest PAX showed up for a Monday morning beatdown at The Matrix.  All 13 survived…but may not be able to feel their arms for the rest of the day.


The Thang:

Mosey down to the lower parking lot for COP.

SSH x18

LSS x18

MC x18

Merkins x18

Mosey across the field to the rock pile.  Pick out a manly rock. Take manly rock to center of the field.

Rock Curls x18

Rock Press x18

Rock Tricep Extension x18

Drop the Rock

Run to Corner 1: Merkins x18

Run to Corner 2: Jump Squats x18

Run to Center: Rock Curls x18, Rock Press x18, Tricep Extension x18

Run to Corner 3: Full Sit Ups x18 (Old Man Style)

Run to Corner 4: Cumberland County Viaduct x18 (9 right side, 9 left side)

Run back to Center.

Repeato all above until YHC calls it quits.  Sometime before 6:40 (that’s not right). I lost count of how many times we ran the circuit.  Close to too many.

Return Rock to it’s nice dark home and head back to parking lot for some Mary.

Flutters x18

Dollies x18

30 seconds left.  As many burpees as you can.


It was a nice morning with great temps for a tough workout.  After all the running so many of the pax had been doing for the BRR, I wanted to get back to grinding while setting up a workout that would allow all PAX to push it to their own level of pain.  As explained after the disclaimer, Prohibition started with the ratification of the 18th amendment.  So the number 18 was what we focused on. Over and over and over again.  Not a lot of mumblechatter but when the QIC said that we’d run the circuit until 6:40 I did get a quick response from just about everyone.  It was too early in the morning to do math.  I tried to add an extra 30 minutes to this workout.  My bad.  I heard a lot of complaining from Gummy about being misled about the size of the rock needed.  If the rock was too big, Gummy, you were welcome to grab some pebbles from the parking lot.

Overall, great job by all today.  You guys showed really showed your toughness.  A few of the recent additions to F3 were really pushing it today.  Great work Snow Bird and Gumbo.  Keep it up.  As always, Alf and Lobster Roll took it to another level today.  Strong and Fast.

No announcements. Just read over the email and check twitter feeds.  Thanks for taking us out today Gummy.  See you all out there in the gloom.

Partners make it…fun?

With the watch saying 5:30 and with just enough humidity in the air and a disclaimer announced, YHC decided to change it up and jump right into it in the parking lot.

  • Wide Arm Merkin x15
  • LBC x20
  • Diamond Merkin x15
  • LBC x20
  • Merkin x15
  • LBC x20

“Warm Up” jog to lower parking lot, around the islands, and head back up towards parking lot (mix in a little backwards running). Keep running around playground towards back of school past the stumps and all the way back by the dumpsters.

  • SSH x20
  • IW x20
  • Mountain Climber x20 (Hold the plank to explain exercise)

Partner up.  Partner 1 runs to stumps – 10 jump ups and back to starting point to get into plank.  Meanwhile Partner 2 runs to playground – 10 pullups and back to starting point to get into plank.  Each partner does 10 Derkins off partner’s back.  Partner 1 runs to playground (pullups) while Partner 2 runs to stumps (jump ups) and back for 10 more Derkins each.  This is 1 round.  Rinse and Repeat 2 more times for a total of 3 rounds.

Mosey (short walk) around the corner to the wall.

Round 1: Partners do a combined total of 50 burpees.  While Partner 1 is doing burpees, Partner 2 is doing people’s chair. Switch as needed until all burpees are completed.

Round 2: Partners do a combined total of 100 jump squats.  While Partner 1 is doing jump squats, Partner 2 is doing a wall plank (feet on the wall).  Switch as needed until all jump squats are completed.

Mosey back to launch point to wrap it up.

  • Flutters x20
  • Merkins x20 (single count OYO)



This was (to me) a quick 45 minutes.  The PAX worked incredibly hard and there was not much time for standing around – everyone just kept moving.   I may have thrown everyone off with my starting off with the Merkins/LBCs in the parking lot before running, although I think Floor Slapper appreciated not having to search for us as he pulled in during the first set of Merkins.  Minimal mumblechatter even though YHC did screw up the cadence at one point and was not saying the proper words in the correct order at first.

The mumblechatter did begin to increase throughout the first main exercise with all of the running/jumping/pulling up/derkining.  I’m pretty sure I got a “You Suck” from O’Tannenbaum as he passed me.  Heard a few groans and witnessed some eye rolls with announced 50 burpees followed by the 100 jump squats.  I was actually planning a 3rd round with 150 merkins while the other partner did LBCs. Just ran out of time.  Next time….

All in all, great work out there this morning and a strong showing by all. Thanks to O’Tannenbaum for taking us out.


  • Alf is on Q next week at The Matrix to mark his 1 year of F3.  Get ready for something extra special.
  • The Matrix is in need of Q’s.  There are some empty slots in the coming weeks.  Reach out to Alf or Uncle Leo if interested.

That whole 18th amendment sure was a bad idea!

16 men stepped up to witness the first attempt at Qing for YHC.  I figured what better way to lead my first workout than to build off of my F3 name.


The Thang:

A friendly warm up jaunt along McKee in front of the school and past the track back around to the parking lot.

COP: In honor of the creation of Prohibition with the ratification of the 18th amendment, all COP exercises done in 18 reps.

– SSH x 18

– Merkin x 18

– IW x 18

– Peter Parker x 18

– Low Slow Squat x 18


Mosey to the track and take a lap. Partner up as we run.

As explained, Prohibition was a bad idea…so was the invention of the Burpee.

-10 burpees OYO

– Partner 1 does 20 full situps while Partner 2 planks holding your feet. Flapjack

– 25 Hand Slap merkins

– Prairie Fire Mary to 10. Flapjack

– P1 does 20 derkins with feet on P2’s back while planking. Flapjack.

– P1 does LBCs while P2 runs 2 laps around the (short) track. Flapjack.

– P1 does jump squats while P2 runs 2 laps around the track. Flapjack.

– P1 does Burpees while P2 runs 1 lap around the track. Flapjack.


Mosey to the wall for some people’s chair.  Prohibition lasted 14 years…sitting on the wall can feel like that too.

– Round 1: 2 minutes on the wall. Half way through drop your butts an inch and put your hands straight out.

– 20 LBCs OYO

– Round 2: 2 minutes on the wall. Half way through drop your butts an inch and do some air presses in cadence (31 I believe)

– 20 Derkins with feet on the wall

– Round 3: 1 minute on the wall. Heels off the ground.


Mosey to Playground for some circuit work.

– Round 1: 10 pullups, 20 divebombers, 30 dips

– Round 2: 10 pullups, 20 incline merkins, 30 dips

– Round 3: 10 pullups, 20 derkins, 30 dips


Mosey back to the cars and circle up for one last exercise. Prohibition ended in 1933 with the ratification of the 21st amendment.

– 21 LBCs in cadence (ran out of time for additional Mary, but I figured everyone could do the rest at home!)




– Thank you all for coming out for my very first Q.  I hope it wasn’t too easy for anyone.  There wasn’t much mumblechatter going on, so I’m hoping that means the PAX had some O2 deprivation towards the end.  Also, thank you to Young Love for taking us out today as well as for volunteering me to be a Q.  Sometimes everyone needs a little push, and I greatly appreciate it.

– Shout out to Coleslaw who picked a bad day to come to a workout that involved laying on your back (or leaning against a wall) quite often.  He was suffering through some sun burn from a weekend at the beach.

– Another shout out to O’Tannenbaum for showing up at 5:25.  I looked at my watch thinking I was already late getting this party started.

– I don’t know if anyone was too thrilled with my choice of a 3rd round of people’s chair.  The legs were definitely shaking for that last one!

– Props to MmmBop for getting his brother to come out today.  Our newest FNG – Pom Pom – is definitely a strong addition to the F3 brotherhood.  Thanks for coming out and hope to see you back out there in the gloom.