Always 70 and Sunny
Always 70 and Sunny

Happy Thanksgiving !


25 dedicated posted this morning to begin celebrating the Thanksgiving Holiday and here is how we rolled…

Warm ups : Mossy – SSH, Helicopters, Windmills, Imperial Walkers, Mountain Climbers, LBC’s.

Partner up : Partner 1 Run the track – Partner 2 Merkins = 500 merkins per team.

Polar bears : On the line @ the blacktop polar bear to the fence and back. (polar bears are a bear crawl with every 5 steps add a merkin).

Native American run around the AO to the front bus loop.

Partner UP/Down Merkins on the curb. Parnter 1 holds partner 2’s feet while partner 2 does a merkin on top of the curb and at bottom. Each partner does 3 sets of 10.


Partner leg toss : 3 sets of 20 each partner.

Fire Drill : pax member yells out fire while pax is running in place – they hit the ground roll to the right 1 merkin roll to the left 1 merkin back up to shuffle. All the way around the circle.

Ring of Fire : 10 merkins while pax holds plank position – all the way around the circle.

Mary: Cross leg lifts, APD’s, Flutter Kicks, Rosalita’s, Freddy Mercury’s, 6 inches, superman.

Moleskin: YHC was hoping that the pax would want some merkins for Thanksgiving cause that’s what was being served…… Great to see everyone out in the gloom this morning. Think we worked ourselves up a solid appetite – well done guys… Welcome to FNG’s Spackler and Crimson – come back out soon fella’s. Great to have some visitors from Charlotte with us – y’all are welcome anytime it’s a pleasure to have you work out with us.. Special thanks to TYA for taking us out this morning –  as always – very well said my friend! Thanks to Hardywood, Bleeder, and others who helped with coffee after the workout – think we have started us a tradition here boys…  Excellent fellowship after a nice beat down – what better way to start the day…

YHC’s M is  calling from upstairs that we have to be at the in-laws in an hour so i need to cut this short or I’ll be eating thanksgiving lunch in the shed:)

Seriously : I’m not sure I could ever express how much this group means to me. I am blessed to be able to say that through F3 I have made some friendships that could not be stronger and will certainly last a life time – I hope you guys know who you are – Swirly loves you.. Thanks F3RVA for allowing me to be part of this group of excellent leaders – for pushing me to continue to make myself better everyday, for laughing and joking, for serious heart felt conversation, for your overall support and encouragement.

I sleep with on leg out on top of the cover so I can hop out of bed and hall ass to the AO every morning – not just to tackle the day and push myself – but to see you guys and watch you all do the same thing. It’s freaken beautiful man – I love it and I would not trade it for the world.

Happy Thanksgiving Brothers – see y’all in the gloom….



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  1. You know hoW you win a workout? Be the last guy in the parking lot!

    A true smoker this morning, Swirly! Follow that up with baller coffee from the Sinsei of Swagger (Hardywood) and some touching words from TYA. That my friends, is a great morning.

    Great 2nd F today! Nice to get talk to OBT for a minute. As I said, I’m a fan.

  2. That was a heck of a way to start Thanksgiving! Great Q Swirly! Thanks for taking the lead this morning and providing the framework for a solid beat down. Thanks also to Hardywood and Bleeder on the coffee.

    I would also like to especially thank Saab, Earthworm, Lockjaw, Fudd and Gumbo for EHing me for so long to come and try this thing called F3. This has become a big part of my life and connected me to so many great men I can now call friends.

    Happy Thanksgiving everyone. See you next time.


  3. Awesome Q and even better backblast. I feel the same way about this group. So thankful for all of you guys. Have a great Thanksgiving.

  4. Swirly I feel the same way!!! The past 3 months have been some of the most difficult times of my life….. and I don’t think I could have maintained my sanity if I did not have you guys…. I am truly thankful for all my F3 brothers. Hardywood’s coffee was the gravy on the turkey thanks again brother.

  5. Hats off to Swirly. That was a monster beat down. Way to get it going right from the beginning. Thanks to Flashdance, Honeydo, Lab Rat, and Bleeder for the coffee crew support.

    I completely echo the sentiments from the men above about F3. The funny thing about being a sad clown, is that you don’t know you are a sad clown until you aren’t.

    Happy Thanksgiving fellas. Smooch your wives, hug your kids and have a blast today.

    Be super.


  6. THE Yankee Aggressor on

    1621 baby.

    F3 rocks because you guys post everyday. Thanks to everyone who posts and makes F3 stronger.

    Have a great thanksgiving!!!!

  7. My thanks to everyone for the warm welcome to my 2.0 – Spackler. As we were driving home his assessment was as follows: Really tough workout, and a “great group of guys”. To that, what TYA said really summed it up for me (roladex not withstanding). I’ve gained more true friends in the last 2 years than I have in the last 20. My sincere thanks to all of you.

    On a separate note, I learned today that my 2.0 is apparently a member of the LBT community (Long Black Tights). Ah well, he is in good company with a great group of fellas, so I couldn’t ask for more.

    Saab abides

  8. Great beat down Swirly. Sorry to miss the fire drill and 2nd F, always enjoy both of those.
    Thanks to the men of F3 for leading and providing spoor through tough times.
    Enjoy your family and friends today.

  9. Thanks Swirly for the awesome beatdown this morning! That fire drill was no joke!

    I am so thankful for this group this Thanksgiving! 6 months ago I was out of shape and a little bit of a sad clown. You guys have been an inspiration and amazing encourager for me to get out of my fart sack everyone morning!

    A special thanks goes out to The Carpenter, Abacus, Emoji, Circle K, and Lab Rat!

  10. The first time I did an F3 workout at Mary Munford about 20 months ago I was freezing, brutally out of shape and afterwards I vowed I would never do it again. Thanks to Goose’s headlocks I eventually came back and saw high impact men helping me, encouraging me and always pushing me to be better than I believed I could be … or maybe I believed the lie that I deserved to be.

    I had no idea that I would be changed by the people and the process as much as I have been. I am so thankful for the brotherhood I have been able to take part in.

    Happy Thanksgiving! We have so much to be thankful for!!

  11. Great beatdown Swirly. 2 years ago was my low point as a Sad Clown. I’d always been a decent runner but was so out of shape I ran 65 min in the Turkey Trot. My wife beat me, I was humiliated. 6 months later God led me to F3 and today I ran 51 minutes in the same race after surviving 60MoM. Thanks to all the PAX for pushing me in ways 2 years ago I never could have dreamed.

  12. Way to kill it Honeydo!

    Great to see TYA, DK and Shooter out representing F3 and traing our 2.0s at the Salisbury Turkey Waddle today also.

  13. What an intense workout this morning. This is a workout I would not have survived 6 months ago. Thankful to everyone for bringing me to F3 and making sure I stuck with it. You guys rock!

  14. Great Q Swirly!!! I am thankful today for all of the fine and inspirational men in F3. You all push me to be a better man everyday.. keep pushing me I need it. This has been a game changer for me and my family. Thanks to OBT for getting this movement going. In the infamous words of the developer of Chiropractic BJ Palmer, ” You never know how far reaching, something you may say, think, or do today will effect the lives of millions tomorrow “. You my friend have changed the lives of all of us and those we interact with.