Always 70 and Sunny
Always 70 and Sunny

McFalcon Crest’s Christmas


Ten veterans and 1 FNG, who will not be named until later in this post, joined forces to a gloomy workout at No Toll.

The thang:

Warmup – 20 SSH, 10 Don Q, 20 Flutter kicks

Mosey to left field. Twelve corners of Christmas. First lap – 1 burpee, 2 merkins, 3 WWII situps, 4 jumps squats. Plank until PAX finishes. Second lap – 5 burpees, 6 merkins, 7 WWII situps, 8 jump squats, plank. Third round – 9 burpees, 10 mekrins, 11 WWII situps, 12 jump squats. Plank. There were some pickle pounders in there during plank.

Line up on end line of field, Christmas blimp – 5 burpee broad jumps, 10 lunges, 15 bear crawls and 20 crab walks. run to other side, plank. Heals to heaven during plank. Repeat, circle back to  the PAX six, and complete their blimp.

Mosey to parking lot.

Light the Mini-dora (Menorah) 80 Merkins, 80 two-count ball dippers, 80 poll smokers. Mountain climbers and additional poll smokers until PAX completed.

Christmas Check – jump ups on bleachers, step up on bleachers, run, triple check.

Backwards run to flag.


Great work as always PAX, good to see so many out on a brisk Tuesday morning. YHC might as well talk about the elephant in the room, the title to this workout. It very well may have been the longest naming ceremony in the history of F3RVA. The PAX just couldn’t put a pulse on our new FNG, YHC decided on Big Bear until the next topic of discussion arose concerning the Happy Hour event tomorrow at Triple Crossing Brewery. For those of you who don’t know, Triple Crossing’s flagship beer is called Falcon Smash, a delicious three hop IPA. Fortunately our good man Hardywood made a valiant effort to provide the name details of this IPA as McFalcon Crest. The rest is history, welcome McFalcon Crest.

Remember PAX we are an all-inclusive workout group, YHC felt with all the Christmas themes in the workout he should include some other holiday celebrations, such as lighting the menorah (mini-dora). Lots of mumble chatter this morning, spirits are high for holidays draw near. So much chatter YHC had to continually add exercises while planking, starting off with ‘putting your wee wee in the grass’ pickle pounders to thwart the chatterboxes.



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  1. Nice Q Singer and strong work PAX. The mumble-chatter was high this morning. Good times.

    Welcome McFalcon Crest.

  2. Fantastic work everyone! Nice to meet you McFalconCrest and hope to see you again soon.

    In Viral’s house as a kid the Dallas – Falcon Crest one-two combo was APPOINTMENT TELEVISION that the kids were only lucky enough to stay up for a few times.


    Thanks to Hardywood and Rosie for grabbing coffee after, but especially thanks to Hardywood who paid. I owe you one, brother! Safe drive to Texas … I drove to New Jersey over the weekend and that was insane … can’t imagine going to Texas. Do you give them two doses of Benadryl or something? 😛

  3. Welcome McFalcon Crest!! Great beat down Singer this takes x-mass to a whole new level!!

    See you all for Man-O-Rama at Triple Crossing

  4. Great workout this morning Singer! I was worn down for sure.

    Light the Mini-Dora Menorah may be the best workout name!

    Welcome McFalcon Crest! Great job today, you picked tough weather and a tough workout to start on, but stick it out and it will get….well it stays hard, but might get slightly less painful. 🙂

  5. Great job gents! I was in much need of some laughter this morning. Wedding Singer, outstanding Q. Welcome McFalconcrest. I have the deepest respect for your effort and you dominated the workout with no gloves!! Flipping awesome.

    Great brainstorming on Man-O-Rama – Home of the hands free car washâ„¢ .

    See you punks in a few weeks. I’ll be checking the BB and Twitter for your constant attendance. If I see that anyone is missing some mornings, I will assume that you have decided to workout with a Shake Weight.

    Be super.


  6. It took a while to get there but the final result of McFalconCrest was worth the indecision. Great job today keeping us all in line despite the heavy mumblechatter Singer.
    Safe and calm travels to Hardywood, hope you find some F3 brothers in Dallas to keep you in line.

  7. I’m really sorry I succumbed to the fartsack for this one.

    Great job guys! Welcome McFalcon Crest.

    See you next time.


  8. Show up…Give Supreme Effort … That’s all that matters. Way to put it all on the line today McFalcon Crest. That is what F3 is all about and I am inspired by your effort. Inspired by the work out Man-O-Rama will sell pickles by the pound in the snack bar. Run down of Man-O-Rama home of the Hands Free car washâ„¢specials…Merkin optional Mondays… The Hardywood Handwashâ„¢… Success Habit Saturdayâ„¢ And at select locations The Upright Alabama Prom Date Detailing… see are Buff and Wax Specialist Offshore for availability. Franchise opportunities now available.

  9. I made the mistake of not knowing the result and asking FLipper the score … he was (understandably) salty.

  10. Dude that is a true Holiday Gift. I was always the fat kid picked last for kickball. Now im in loser days are over!!!