Always 70 and Sunny
Always 70 and Sunny

Morning Wood


A pax of thirteen strong braved the Seal Team parking job to attend Shakedown’s birthday celebration beat down.  Unfortunately for the birthday boy and the rest of the pax, he has a nasty cold, so Lab Rat stepped in.  The beat must go on, so here is some stuff we did:

COP- SSH, IW, helicopters, DQ, WW2 situps, arm circles, hand release merkins

Rusty Cage- partner up, 50 pullups as a couple.

Proper Dora- 1 merkin, 2 situps, 3 squats.  Partner runs around amphitheater.

Fun with wood- pick up a log and work out:  curls, overhead press, overhead squats, over head tricep press, calf raises 3 ways, lunges.

NMS-  The Seal Team was gathering up the same time that we were leaving, and for some reason those jokers parked all over the street instead of pulling in to the parking lot.  What gives?  It really didnt effect us much until it was time to leave, but still.  Seal Team also took over the carillon field, causing an audible to be called from the Beast that was planned to an amphitheater switcharoo to everybody’s favorite, Proper Dora.  My in-laws were kind enough to provide some excellent coupons that (I think) most appreciated to finish out the morning with some different exercises.

Three hip horays to EF Hutton for his three year anniversary this morning!  It’s good to have you around, brother.

Apology of the week goes out to missing the opportunity to EH the dude in the four square truck that almost walked in to our group while looking for Seal Team this morning.  We could have saved that guy a hundred bucks a month.  Oh well…


Lab Rat apologizes…


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Need somebody to talk incessantly during a long run? Ask you questions while you are gasping for breath? I'm your guy.


  1. Swirly (F3 Corporate) on

    Love the BB title Labrat ! It’s a good sign if your a middle aged man and you still get morning wood 🙂
    Great work guys. Enjoyed partnering up with you Handshake.
    Congrats to my man EF. Hutton on his 3 year anniversary !
    See y’all in the gloom…

  2. Thanks gents, true to my name and reputation when Lab Rat asked if anyone wanted to take us out I didn’t have the words. No actually I just zoned out briefly and missed the opportunity to grab it. I did have a couple of words I wanted to share. Here seems like as good a place as any.

    Vinny asked me this morning how three years out felt and I said I’m not sure if it felt like a really fast or really slow 3 years. That first morning out I didn’t know a Merkin or SSH from my a$$ and frankly thought the superman song was a little gay, not that there’s anything wrong with that. Anyway I could tell something was special about those 7 other guys and what we were doing. I’ve met and gotten to know lots more special guys over the past 3 years. I’ve seen guys accomplish incredible feats, and I’ve been inspired myself to do things I never thought I would like run a half marathon or 200 mile relay, or even do 5,000 push-ups, I mean Merkins, in a month. I’ve had a number of ups and downs personally but this group has been a constant and there for me through it all. F3 is always the best way I can start my day and why I’m thrilled to get up and scrape snow off my car at 4:30am, just so I can make it to a workout on time in miserable conditions. Like Flatline likes to say, those that don’t post, don’t understand. I understand and for that I’m grateful. Hope I can keep doing this forever or at least until I’m as old as TYA.

  3. A little late but great Q Lab Rat. Appreciate the advice from several of you guys on the knee, stretching legs + Swirly’s advice “if 5 Advil doesn’t fix it, something is really wrong” have worked wonders. Although for the record I went with 4 Advil just to keep it real. Stay strong guys!

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