Always 70 and Sunny
Always 70 and Sunny

The Three Amigos


Image result for the three amigos

The Three Amigos climbed out of their FS to enjoy another edition of MANNDate

This how it went down:

COP (In Honor of YHC and F3 Hampton Roads running in the Colonial 200 this weekend)

  • 20 SSH IC
  • 10 DQ IC
  • 10 Helicopters IC
  • 10 Finkle Swings (Right Leg) IC
  • 10 Finkle Swings (Left Leg) IC
  • 10 Dolly’s IC
  • 10 Merkins IC
  • 20 LBC’s IC
  • 20 Goblet Squats IC
  • 10 Bob and Weave IC
  • 10 Half Kneeling Press (Right Arm) IC
  • 10 Half Kneeling Press (Left Arm) IC
  • 20 Good Mornings IC
  • 10 Small Arm Circles Forward IC
  • 5 Big Arm Circles Forward IC
  • 10 Small Arm Circles Backwards IC
  • 5 Big Arm Circles Backwards IC
  • 5 KB Burpees OYO

Mosey to the bus loop

The Beast

6 reps of each exercises stopping 6 times around the loop. Exercises were as follows:

  • Slingshots
  • Halos
  • Sit Up Press
  • Overhead Press
  • Snatch
  • KB Swings

Mosey to SF for Numerama, Namerama, Announcements, YHC took us out.


Main plan for today, no running (Wilson you would be proud). YHC arrived at the AO around 5:25 to find Mudface the lone car waiting. At 5:29 it seemed that YHC and Mudface were about to have that awkward time during the COP. Lucky at 5:30 Yard Sale came rolling in.

The Finkle Swing brought about a new challenge in regards to balancing. But the end of the second set the PAX seemed to get the swing of things.

Mumble chatter was solid throughout the workout. Mainly focusing around the CSAUP last weekend and questions regarding YHC’s race this weekend.


Dogpile and Mosey On shirts now available for pre order on F3 Gear website. Lab Rat is taking orders from anyone that doesn’t want to pay shipping. He is places his order this weekend so reach out if you are interested. Pre Order will be available till  4/30. See Pre Blast for more details




  1. Sorry I missed it. Had a horrible night of sleeping. Felt like someone had drugged me and then threw me down a stairwell. Maybe it was phonics beatdown that morning. Sounds like a killer workout. What is a finkle swing?

    • Hope you feel better Opus. Here is the explanation for Finkle Swing from the exercise sheet:

      “Meet the Finkle Swing, named for the infamous kicker “Ray Finkle” it is said that this was the stretch that lost him the big game. Pax swings one leg at a time back and forth to warm up those hips.”

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