Always 70 and Sunny
Always 70 and Sunny

Nine Months in the Weight Room


Twelve intrepid gladiators entered the ring of Tuckahoe’s finest real estate for a post DST beatdown.  Some of the Pax questioned whether it was really 4:30 or 5:30 as we took off.


Mosey up to field


  • Copperhead Squats
  • Arm Circles
  • Merkins
  • LBCs
  • Reverse Scorpions
  • SSHs


  • Sprint 1 length of field, mosey width/length/width
  • Sprint length/width, mosey length/width
  • Sprint length/width/length, mosey width
  • Sprint entire perimeter of field


Mosey to cafeteria

  • 5 minutes of Peoples Chair w/ coupon
  • 4 minutes of Hand Release Merkins
  • 3 minutes of Heels to Heaven
  • 2 minutes of Burpees
  • 1 minute of BTTW/ Chicken Peckers

Mosey to blacktop

Triple Check

  • Partner 1 Elbow Plank
  • Partner 2 Dips with feet on back of Partner 1
  • Partner 3 Run to Fence, Backwards Back

Mosey to Horseshoe

Inchworm Bearcrawl around Horseshoe

Mary (FKs, Alphabet)

Ring of Fire

Numberama, Nameorama, COT


YHC was expecting a colder, gloomier morning, but was greeted by perfect sunny and 70ish weather.  Lots of yawns coming from the Pax while waiting for the party to begin.  Marv was questioned about VCU’s post season destination to which he replied, nine months in the weight room.  Later it was revealed that VCU took pity on the lesser fortunate programs and gave up its spot in the dance this year.  Sounds a lot like Giselle explaining to the Brady bunch that you have to share Super Bowls with the rest of the NFL.  Seems a little off, but I’ll take Marv’s word for it.  Keymaster dropped a bomb while his feet were propped up on YHC’s back during the triple check.  YHC would like to lock Keymaster and Wilson in a car together with the windows up and see which one could make the other submit or die first.  Keymaster is the favorite at 10/1.  Great to have Angus back out for the fairweather section of the F3 schedule.


Tuckahoes – need guys to man the Hoedown Party Zone

F3 Bracket Challenge – Splinter to host again?


About Author

When EF Hutton speaks, people listen.


  1. Helluva way to start my day EF Hutton!

    My quads are still burning from the people’s chair.

  2. That was a good one, EF Hutton! I can say that I haven’t done a triple check like that one before. I still say that we started at 4:30am. Next Monday we will be back to a 5:30am start.

  3. Timed HR Merkins was an impressive smoker. Felt as though I was hitting the barbells again.

    Keymaster seemed to have been making himself right at home this morning. I’ll have to consult Corporate-etiquette to see if it is permissible to cut cheese while perched atop a fellow PAX member.

  4. Nothings says happy zero dark thirty quite like a round of Sprint/Moseys…hot out the gate for EFH. And, 5 minutes of people’s chair…YIKES.

    So, inquiring minds want to know — are the dips with your feet on the back of a planking partner “Plips” or “Danks”…Honedo??

    Nice work guys. Welcome back Angus!

  5. What I love about F3….if your non F3 life starts to get in the way of your F3 Life.. your boys will check on you…also I was glad to be welcomed back by a KeyMaster bomb that rattled the windows of Marv’s new house… TYA that will be on the punch list… welcome back out Angus… feel like shit right now… glad to be back

  6. I will just bypass the registration and give you $10 next time I see you. The result to my bottom-line will be the same.

  7. EF, Solid workout. I enjoyed the new Reverse Scorpions, the timed beatdown on the wall, and the everlasting bear crawl around the horse shoe. Doing the HRM as the milk truck came flying up behind us left me wondering if he saw us dressed in black on the ground.

    There are so many things that make Keymaster unique. Which one is truly his signature attribute? The running vest with white sleeves that you can spot a mile away, the Tier 1 gas venting (always on or around another Pax member), or the distinct laugh that accompanies it?