Saturday, September 23
Always 70 and Sunny
Always 70 and Sunny

Is This Workout Pager Friendly?


28 warriors greeted the dawn of a new day.  According to legend, this hot potato trifecta went a little something like this.

COP: IC – SSH, IW, LBC, FM X 20, merkin X 10 + bear crawl to 3 different pax and complete 5 boo yah merkins.

Labrattadora – This modified Dora goes like this.  Partner up.  One man runs up and around the Carillon.  Partner is completing the following exercises in order, until the runner gets back. AMRAP till 9:20.

  • 5 Merkin
  • 6 American Hammers
  • 7 Squats

The Q Torch was passed to Wilson who laid down the following punishment.

Modified LBC X 10 right side,  X 10 left side

Sword Fight – YHC will attempt to paint this picture.  Partner up feet to feet with another pax, with feet overlapping a couple of inches.  Both men raise the feet off the ground, and begin a circular motion.

In other words, if you were being held hostage in another country with an F3 buddy and both of you had your hands and feet tied up, then your captors (who spoke no english) threw you both on your backs with your feet slightly overlapping and you were trying to explain what a NASCAR race is with your feet, it would look something like that.

Triple Tree Check – Team up in groups of three.  Each pax completes 3 rounds of the following.

  • Round 1 – Touch 12 trees, monkey humpers, donkey kicks.
  • Round 2 – Touch 9 trees, monkey humpers, donkey kicks.
  • Round 3 – Touch 6 trees, monkey humpers, donkey kicks.

The Torch of Success was passed to Marmaduke who brought the following gospel for all to share.

Elevens Make You Wanna Testify – Mosey to amphitheater for a round of Elevens.  Start at the bottom with 10 decline merkins, run to the top for 1 squat.  Back down for 9 decline merkins, back up for 2 squats.  Etc. to completion.  For some extra fun, the running portion was to be completed with both hands in the air.

If some one had never heard of F3 and happened to be walking by and looking at a bunch of grown ass men running in a theater with their hands in the air, it would be really hard to explain how this is not a cult.

YHC rounded off the morning of work at the Saturday Success Farm.

Tabatas – 8 rounds of 20 second sprint, 10 second recovery.  It’s the second most fun you can have in four minutes.  Thanks to Shakedown for the video.

Mosey back to the flag.  Numberama, namerama, COT, Flatline took us out.

Moleskin:  During the post workout mumble chatter on Friday after a Marmaduke slaughterfest, Wilson suggested the League of Nations approach rather than the more common rogue warrior style for Dogpile.  Outside of sword fighting, this may have been his best idea.  It was great to see the 2.0s gearing up for the 7am workout.  Strong men, strong kids, strong families.  It’s a simple, but powerful formula.

Welcome Binford.  Kudos to Oyster and Loose Goose for taking the art of naming to the next level. The 2nd F at ETs was a solid turnout.  Great to see new pax joining the fun.  The title of the BB came from Flatline asking Lab Rat for his pager number and then going into great detail about the truly outstanding communication systems and technology infrastructure of a local hospital.  If you are looking for a recommendation for a place that still practices bloodletting and trepanning , please see Flatline.


Keep Circle K and his family in your thoughts and prayers as his father is in hospice.

Reese Strong 5K 9/16/2017.  See Phonics for details.  See Circle K for the post race seafood smorgasbord.

Upchuck has a golf tournament in August.  If enough people enter, he’s giving away a signed Nancy Lopez visor.

New run at 6am Sundays called “Off the Books” at Urban Farmhouse in Midlothian…Its on the App.




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  1. Outstanding job gentlemen. Welcome Binford. When you Q with Wilson and Marmaduke, it’s hard not to know what Horace Grant felt like playing next to Pippen. Way to bring it fellas. Have a great weekend fellas.

    Be super.

  2. That was brutal and fun all at once. Great job by all out there today. That last “sprint” thing you did killed me and holding your arms up while running. Yeah that added a whole new suck to #runningsucks

    I’ll Q with you boys any day!

  3. Swirly (F3 Corporate) on

    Dude this BB rocks – gonna be real hard to beat for BB of the week !
    Nice hot potato Q fellas – great way to start the weekend.
    Awesome time at ET’s as always!
    See y’all in the gloom.

  4. Great workout fellas!! Labrattadora was no joke @Hardywood!

    ET was great as always!

    Have a great weekend everyone!

  5. Glad I made it into the PAX list without attending. I did get shorted on a post in Roanoke in June so let’s call it even for Big Data. Sorry to miss a Hardywood Q, looks like a good one.

  6. Awesome bb writing, my brotha! ET’s was awesome as always. Sorry for leaving Swirly with nothing to add when we started talking about peanut butter beers.

    Welcome to Binford! Glad to pull you out if the garage and into the fold.

  7. Is it me or does it just feel like the silent assassin is always there. Also, my buddy went to a concert at the National this week. He said two dudes would not shut up about humping monkeys and what they did to their prom dates in Alabama. At some point he had to ask them to be quiet to respect the artist. And he was quite serious. Does anyone know anything about this?

  8. Great work by all today, it was a blast!! Way to bring the pain Hardywood! Honored to hot potato with you and Wilson! Have a great weekend fellas!

  9. Ppagers in hospitals.

    finally, a national consensus on one part of health care reform.

    (For the record, my phone does not even offer suggestions on how to correct the spelling of “ppagers”).