Always 70 and Sunny
Always 70 and Sunny

Pull-Ups Are A Success Habit


“Nothing happens to anybody which he is not fitted by nature to bear.” Marcus Aurelius

11 warriors gathered in the early morning fog. They were ready and willing for the call to action.

The Thang:

COP:  SSH, Imperial Walker, LBC, Freddie Mercury X 20, Merkin X 15 (30 Merkins)

Fantastic Four:  Complete four rounds of the following:  Squats, Plank Jacks, Mountain Climbers, Merkins and run up to the carillon and back.  On the first round start with 10 of each exercise.  On the second round complete 20 of each exercise, etc to complete of 40 of each exercise on the fourth round. (100 Merkins)

Partner Elevens:  Boo-Ya Merkins (BYM) and pull-ups.  Round 1 is 1 BYM and 10 pull-ups.  Round 2 is 2 BYM and 9 pulls-ups, etc till completion of the final round of 10 BYM and 1 pull-up. (55 Merkins)

Varsity Burpee Ladder – In the amphitheater start at the first row with 1 WWII sit-up.  Go up one row and perform 1 burpee.  Go up one row and do 2 WWII sit-ups.  Go up one row and complete 2 burpees.  Etc. till the top rows of 9 WWII sit-ups and 9 burpees. **Please note the term Varsity is in reference to the successful airborne campaign during World War Two which the allied forces lead by the USA decimated the Nazis in Operation Varsity.**

Mosey back to the flag. Namerama, numberama, Lab Rat took us out.


Gentlemen, you flipping crushed it. I hope that each and every one of you walk into your office today standing a little taller and a grin on your face. That was awesome work today.  TClaps to Taxi Cab and Wheel Barrow, your effort was absolutely outstanding.


Bear Creek 10 miler is this weekend.  Please see TYA and Lab Rat for information.  Good luck to all those who are running.

The final round of F3 Richmond leading the charge up Mt. Trashmore will be next weekend.  Rosie will be the honorable leader.  If you haven’t been to one of these, what the hell are you waiting for.

Please keep Toga and his family in your thoughts and prayers.  His father passed away last night and is making his was to the big AO in the sky.  This totally sucks, but if there was ever a man to lead their family, Toga is the one.

Be super.




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  1. Gents, today was outstanding work. I have a feeling I’ll be riding a wave of pride and caffeine until about 2pm. I can guarantee no use of my arms after that time. It’s an honor and a privilege to see you guys push yourself. Be super.

  2. Although a brutal workout and lots of fun stuff, my heart is with Toga this morning. Thoughts and prayers, brother.

  3. That success habit has me feeling very (un) successful this morning. That was a pretty serious beatdown. Thank you Hardywood for your leadership and thank you pax for your support. Blessings to Toga and his family. Toga you have the prayers and anything you need from me and the rest of your F3 brothers. And to your Dad Respect Respect Respect!

  4. Swirly (F3 Corporate) on

    Can’t think of a better way to begin a day – wow that was a beatdown.. Well done guys – great Q Hardywood!
    As I said in my text to you Toga – you are in our thoughts and prayers and we all are here for you brother.
    Congrats to all those who hit their goal on the merkin challenge this month! That was tough – way to push guys – if you have not made your goal yet – there is still time go get it…. – I hear LBC’s are coming our way in Jan – stay tuned.
    See y’all in the gloom.

  5. Awesome workout this morning Hardywood and I could not believe how quickly it all went by. I will super today.

    My thoughts are to Toga and his family.

  6. Great beatdown Hardywood! I am already feeling those pullups. Also, today was a perfect day to retroactively learn it is a good idea to bring a towel for the ride home!

    Toga – my thoughts and prayers for you and your family.

  7. Sorry to miss a Hardywood beatdaown, sounds like a great workout. (Had to take oldest daughter to Bible Study this am)

    Toga-You and your family are in our prayers. Don’t hesitate to reach out if you need anything.

  8. First – thoughts and prayers to Toga and his family in this difficult times. We are here for you brother, lean on us as needed.

    Second – hell of a workout gentlemen. Way to close out November with a bang. Love the Varsity Burpee Ladder in particular. I see that coming back to a Dogpile near you very soon!

  9. Nice beat down this morning Hardywood! The 11s on the pull up bars worked the chest. It was a great feeling to complete the merkin challenge today and put another year in the history books.

    Our thoughts go out to the Toga family during this time of loss. Your F3 brothers are thinking of you and standing by should you need anything.

  10. My three year-old woke up every hour on the half-hour last night and so I fartsacked this morning … but I will say this … when I was woken up by my three-nager at 5:30 I was a little sad as I looked out the window and saw sheets of rain coming down.

    I truly did think “aw man it would be SO COOL to be at WDog with the guys right now … ”


  11. Looks like a great beatdown this morning. Hopefully one of these days I will be able to make it to WDog! Hardywood looking forward to what you have in store for us at The Creek on Friday!

    Toga you and your family are in my prayers.

  12. Thanks, Hardywood for help and extra push through your beatdown this rainy morning! Our thoughts to you and your family, Toga, during this tough time.

  13. It’s been a long day making funeral arrangements, a flood of visitors and helping my mom. Let me tell you that this was the thing I needed at the end of a long day. I appreciate all your prayers and offers of support. I’m also looking at attempting this beat down tomorrow at the town park. I’ll try to crack some jokes with nobody in particular. FEBA

  14. FEBA. You always keep me moving and heading in the right direction Toga, our thoughts and prayers are with you brother.