Always 70 and Sunny
Always 70 and Sunny

The Non Stationary Bike Workout


4 Davillians that decided to not enjoy some extra sleep since the kids were on a delay, arrived at Atlee HS for some fun in the snow.

This is how it went down

Mosey around the schools to the gravel track.

COP (ALL IC) – SSH, DQ, Hillbillies, Merkins, WWII Situps, Arm Circles


Track Work – While running around the track stop at three different spot to complete exercises. Stop #1 – x20 Dips IC. Stop #2 -10 Pull Ups OYO, Stop #3 – x15 Incline Merkins IC. Rinse and Repeat 3 more times for a full mile

Mosey to the bus loop

Catch Me If You Can – Partner Up, First partner runs around the bus loop will second partner starts Polar Bearing. Switch, Rinse and Repeat

Mosey back to the SF

2 MOM – Freddie Mercury, Heels to Heaven

Numberama, Namerama, and Announcements. YHC took us out


The “official” Garmin said it was 25 this morning. If you had asked Spike or YHC we agreed it felt warmer, Wheelie would have said otherwise (mainly because he needed better glove) and based on Helix attire, it was at least below freezing his he had a hat on (still in shorts and short sleeve shirt).

The title of today’s backblast the subject of majority of the mumble chatter was center around stationary bikes. This is also know has Wheelie’s winter training. Learn some new things about stationary bikes all most make you want to drop a couple grand on a Peloton (Not really!).




  1. Great job today fellas! It was nice to stay as a PAX

    Also prayer and update for Opus:
    My M is having to relearn how to do everything including walk after surgery. She is continuing to progress at a healthy rate. We are tired of being in the hospital, but are struggling through. F3 has given me the stamina to keep plugging away. Thanks guys for the prayers and offer to help. Will let you know if there is anything we need.

  2. Thanks for leading, Spit. Thank you for passing on the Opus M update.

    For those who know my penchant for thrift and are confused about the $2k Peleton investment have no worries. I train with Zwift and my set up (with a used trainer) cost only $230. I know it breaks some of the F3 rules, but it keeps me motivated to ride through the winter. Ride on!