Always 70 and Sunny
Always 70 and Sunny

Center the Sippy Cup and get ready for some ladders


21 brave men gathered in the misty fog for a little bit different WDog beatdown.  The workout went something like this:

Mosey to the far circle for:

COP: Helicopters, DQ, Imperial Walkers, Arm Circles, Merkins.

Sippy Cup Crawl.  Bear crawl to sippy cup in center of circle, 5 merkins, Crawl Bear back, 5 merkins  Repeat with crab walks and military crawls.

Mosey to the stage for ladder #1.  Squat jacks.  10, 20, 30, 40 seconds of squat jacks with a 15 sec rest between, then 50 seconds of Burpees, followed by 40,30,20,10 of squat jacks.

Mosey to the rusty cage for partner pullups 1-5 and then chinups 5-1.

Mosey to the stage for ladder #2.  Elbow plank (same 10,20,30,40, etc pattern as above).

Mosey to far circle for ladder #3. Merkins, same pattern as above.

Mosey back to flag for announcements and COP (YHC took everyone out).


Talk to TYA about a movie  viewing (Parent Trap) this weekend that his daughter is planning as a fundraiser.  Last chance to sign up for ReeseStrong5K this weekend.  Convergence on Sept 30th.


The misty air made for an interesting, particularly dark and gloomy morning and made the haunted playground noises we’ve been hearing lately a bit more creepy.  Does anyone know what is making that noise?

Today’s workout was designed to be light on running for those post-BRR hurting legs. There was a lot of groaning today during the intervals.  Squat Jacks were tough, Elbow plank was deceptively hard, and the merkins were a real crowd pleaser this am.

Welcome to FNG Chernobyl a friend of Sabotage, who was named in contrarian fashion because he has environmentalist John Muir on his licence plate.

It was a pleasure to serve you men this am!


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  1. Swirly (F3 Corporate) on

    Great to have you back on the Q sheet Sippy – well done man. Loved/feelin the merkin ladder …
    Way to work fella’s !
    See y’all in the gloom..

  2. I get the whole F3 “rain or shine” thing, but nothing in the guidebook said anything about bear crawls and merkins in foot-high grass…not my favorite.

    Great Q Sippy…Merkin ladder coupled with Burpees at the end was a real burner.

  3. That’s weird—I had it typed in before. F3 did make me re-log in during the post, so it may have deleted those fields. Anyhow. Fixed now–note in on my file!

  4. Great Q Sippy! I’m not sure how long it has been, but it’s nice to have you back.

    Welcome Chernobyl and great job Sabotage growing the group. Dominate your Wednesday fellas.

  5. Great workout, Sippy Cup. Thanks for the warm welcome for Chernobyl, everyone. Hardywood- nice naming!