Saturday, September 30
Always 70 and Sunny
Always 70 and Sunny

Saying Good-Bye to February with an Old Glory


14 F3 giants and 1 eager FNG posted to NoToll this last day of February 2017, maybe expecting a little rain but certainly expecting a beatdown and YHC tried to deliver with the tried and true Old Glory.

After a quick disclaimer and brief explanation for the FNG, the PAX was off and running to the back of NoToll and for 2 laps (1 mile) around the fields with OG leading the way. After a brief moment to plant the SF, YHC set the timer for 20 minutes and the PAX went to work with Hardywood and Rosie taking the lead that they would not relinquish.  As always, the exercises at each corner included:

  • 20 Merkins
  • 20 Jump Squats
  • 10 Burpees
  • 20 WWII situps

Complete as many laps as you can in 20 minutes.

2 MOM with Flutter Kicks x28 IC and Box Cutters X10 IC and then mosey with OG back to the cars for COT, number-rama and name-a-rama, then YHC took us out.


Rosie and Hardywood crushed it, leading the way with 4.5/4.75? laps completed.  McRib was right on their heels keeping them honest.  For tracking and future comparison, post your name and laps in the Old Glory tab of the Q spreadsheet.

The whole PAX pushed it hard today.  Way to work men!

No more Gumbo for you!


About Author


  1. Thanks for bringing out the Old Glory, Gumbo. It’s as humbling as ever. Welcome Gold Digger!

    The Chicken Whisperer was over the moon to hear that the PAX agreed on the F3 name he had suggested to me the night before: “That means I’ve named two people now!”

  2. **Wooderson Voice** The problem with Old Glory is that I keep getting older and my results stay the same age.

    Welcome Gold Digger! Hope to see you back again soon!

  3. Well done men. Welcome Golddigger, the naming prowess runs deep in the DK house. After the Murph and Old Glory, be prepared for 45 min of affirmation and positivity circles tomorrow at SOT. Only 4.25 today but I think the time was shorter than usual.

  4. Gold Digger – welcome and you have an awesome F3 name! Old Glory right after the Murph was brutal. What’s Rosie bringing to SOT tomorrow??

  5. Great Old Glory Gumbo! This was my first OG experience and it was as advertised. Fun times!

    Welcome Golddigger!


  6. Sorry to have missed Old Glory, early meeting this am. Remember to sign up for the March Kettlebell Swing challenge.

  7. Thanks for OLD GLORY, my body feels it today 3.5 not bad I could barley do 1.0 when I first started this was my first workout!!!