Always 70 and Sunny
Always 70 and Sunny

A Farewell To Arms


A mighty eight ventured into a rain storm developed especially for this workout.


  • Don Quixote
  • Arm Circles
  • Russian Soldiers
  • Imperial Walkers
  • Helicopters

Head down past the maintenance shed and pick up some stones.  Time for Lindseys.  The exercises are dips at the bottom of the rock stairs of death and overhead presses with the stones at the top.  Exercises are in 30/10, 25/15, 20/20, 15/25, and 10/30 reps.

Mosey up to the tennis courts for 4 Corners.

  • Bear Crawl the long side of the court and perform 10 APDs
  • Alligator Walk (plank like an alligator and perform a merkin with each arm forward) the short side of the court.  Perform 10 APDs, 20 Merkins
  • Bear Crawl the long side of the court and perform 10 APDs, 20 Merkins, 30 Carolina Dry Docks
  • Alligator Walk the short side of the court.  Perform 10 APDs, 20 Merkins, 30 Carolina Dry Docks, 40 Crab Cakes

Up to the Old Stone House for Triple Check.

  • Run around the grassy loop
  • Elbow Planks
  • Step ups on the bench

Circle up for Merkin Ring of Fire.  Pax member calls a Merkin style and a quantity between 1-10.  Pax performs exercise and next exercise decisioning is passed to the left.  This group didn’t stick with any basics and got medieval with the choices.

Vinny took us out.


It’s raining, so it must be Monday.  The stone steps were a raging river of poorly lit hazards, but the Pax persevered.  At one point, we could feel the maintenance group drive by and study a bunch of guys in the pouring rain and dark lifting large rocks above their heads.  F3 at its finest.

It was after the Lindseys that YHC informed the Pax that since we were on Swirly’s home AO, this workout would be called “A Farewell to Arms”.  I don’t think it disappointed.

The 4 Corners were total silence as men got down to business.  Sippy Cup’s perfect form remained constant throughout the workout.  Likewise, his imitation of an alligator was true to form.  The rest of us varied and looked more like Komodo Dragons.  Sippy would be a great method actor.

There was a truck where we did the Triple Check and the earth around the elbow planks smelled of cigarettes.  I guess the Smoking Man payed us a visit.

Great workout.  Hopefully see others on the Summer Tour this week.

PS – Welcome Green Acres who is visiting from Chapel Hill.  Heading out of town today, but hopefully we will see him soon.

Always Be Tapering,




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  1. Swirly (F3 Corporate) on

    Good Q Lockjaw !
    Way to work guys that was a beatdown in the rain for sure !
    See y’all in the gloom….

  2. Way to lead, Lockjaw! My arms are like lifting concrete just to type this message! Great job, men! Props to Sippy with his form; he killed it!