Always 70 and Sunny
Always 70 and Sunny

Sad Clowns No More


15 Veterans of the Gloom descended upon TwinTeam on a beautiful sunny and 70 July morning for a celebratory beatdown went a little something like this:


Slaughter Start!  3 burpees, 6 WWIIs, 5 Merkins

Mosey to the bottom of Twin Team Hill, Circle up, Disclaimer, no time for COP today, men.  Let’s get started!

Merkin Mile, Twin Team style.  I believe the hill is about 2/3 mile each way, so it’ll work.  And besides, who wants to run on a track?   Take the hill, AYG…12 Merkins at the big bend, the top, the bend on the way down and the bottom.  Once done, run back up for the six, finish together.  Plankorama.

Mosey to the softball field between Bettie Weaver and JRHS for some four corners.  Ascend: 10 Merkins, 10 Merkins +20 WWIIs, 10 Merkins + 20 WWIIs + 30 Squats, 10 Merkins + 20 WWIIs + 30 Squats + 40 SSH   Al Gore for the six, and then descend, same counts and exercises starting with 40/30/20/10.  Al Gore for the six.

11’s On the hill between the softball field and the JRHS parking lot.  Bear Crawl up, Crawl Bear down, exercises were LBCs on the bottom and 2ct Flutter Kicks on the top.  Start with 1 LBC/10 flutter kicks, keep going until 10 LBC/1 Flutter Kick.  Plankorama for the six.

Native American run the long way back to the flag, and with 30 seconds to spare, 10x Flutter kicks IC.

Numberama, Namearama, Announcements, and YHC took us out.


Puppypile July 21, right after Dogpile.

Summer Tours continue, I believe there’s a little group heading out to GridIron this Saturday.

Sorry if I missed something else.


It was an honor to lead you men this morning.  I was pretty floored as the headlights kept coming in, and my energy to lead really started to jump.  Great work out there today!  By Shakedown’s watch, we covered about 2.5 miles, and by mine the calorie burn was well north of 500 which hasn’t happened in a while for a 45 minute bootcamp.  Ya’ll absolutely crushed it.

As I marked my 1 year F3 Anniversary, I was reminded that we should each be thankful we had the courage to show up for our first post, and that we had the determination and will to keep showing up.  We all make the group what it is, and every one of us contributes to each others success. Take the energy you have from the group this morning out into the world and have a fantastic day!


Sugar Sock out




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  1. Döner Kebab on

    Respect! and sorry to miss this…Wedding Singer & I had a 5:48am tee time this morning with a few other sad clowns…

  2. F3 is the ? ? destroyer. Well done Sugar. Thanks for leading us this morning. Glad you can back after that first post to Mary. I wasn’t sure you would. You rock man. Way to keep crushing it at life.

  3. I wasn’t sure I would either. That morning was brutal.
    But you took away the excuses, so thank you for the solid EH.

  4. Well done, Sugar Sock! It’s been good to see you out there as a regular in the Pax, and you administered a great beatdown – minus the “celery of exercises” (SSH’s as dubbed by Vinny) of course – and an overall enjoyable morning. And thanks again for the cold waters post-workout, I needed one today!

  5. Congrats on the Q, Sugar Sock. A nice variety of exercises and plenty of running, which I enjoy.

    Bonus for me today, I got to see Wilson. Apparently he gave my balls to Singer so I will have to retrieve them from him. I was fully expecting to see DK today as well but I guess he and Singer were preoccupied playing with each other’s balls.

  6. Hey, I only get credit for the name. Loose Goose gets credits for assigning the nutritional value.

  7. Nice beatdown today. It almost counted as a Twin Team workout that didn’t include the namesake. Sugar, it’s been great getting to know you these past few months. You are a man of true integrity and character. I’m glad to call you brother.

    “When did we become a running club?” – Wilson
    “What goes up doesn’t necessarily have to come down.” – Also Wilson

  8. Way to bring the pain SS! Congrats on the 1 year! Honored to call ya a fellow PAX!

  9. Happy 1 year!

    Also, Brew Day is cancelled for this weekend. We will try it again later in the summer.

  10. Congrats, my man! I too am happy you stuck it out after that first beat down 1 year ago. Without your friendship and guidance (it took a couple of conversations about F3), I would not be part of a great group of men. It’s made a huge difference in my daily life over the last few months, so hats off to you!

  11. Happy 1 year Sugar. Great to have you as part of the PAX. Looking forward to more SS Qs. Love rolling up Twin Team in the morning.

  12. Congrats, Sugar Sock! I’m glad you came back after your first post and stuck with it. You have helped me a lot!

  13. Sugar Sock, Congratulations on the 1st anniversary; I look forward to many more!

    This place is starting to sound like a HallMark store! We need more Wilson quotes.