Always 70 and Sunny
Always 70 and Sunny

Cause Opposites Attract


16 Super Studs showed up to W Dog this morning conquering hump day free of charge and filling our tanks with blessings and spirit! 0530…time to mosey. And over to Byrd Lake we went.

COP- x 15 Copperhead Squats, x 25 SSH, x 15 Box Cutters, x 15 Flutter Kicks, x 10 Merkins. Enough….let the work begin.

Paula Abdul= run to third light post, than run Bernie Sanders style back one light and perform 10 Merkins. Repeat the entire length of the lake. Halfway through, audible from Merkins to WWII situps. Instead of 2 steps forward, 2 steps back…..modified F3 style!!

Mosey up the hill to access road next to Christopher Columbus for Triple Nickel: Perform x 5 WWII situps, Bernie Sanders style run up access road, perform x 5 squats and run back down. Repeat 5 times. Hence Triple Nickel-5x5x5!

Mosey back to the flag with arrival time leaving less than 1 minute in the workout! PAX on their 6 for 25 secs of Iron Cross (arms and legs 6 inches, with head up).

Number-ama, Name-r-ama, Announcements: Summer Tour has begun. Check backblast. Puppy Pile, last Saturday in May, 6/1 at 0705. See Marv with questions.

YHC took us out.

NMS: Byrd Lake at sunrise. Beautiful way to start the morning. There is probably way more mumblechatter than I heard but we definitely got some miles in this morning and got a workout in.

Great to see New Market nano region make their presence known this morning. Great work Wilson and Marmaduke. Mr. Holland, good to see you this morning too.

To all Pax members, thank you for following this morning! As we ran back to the flag, someone stated, “they pay for that?!” Referencing “that group” that starts after us! YHC said yes, benefit number 1 of F3…free. But benefit 1a….knowing you men do not have to post but choose to do so!! My life is better because YHC knows each of you!

Prayers for Marikya Dickson in heaven and her family dealing with a horrible nightmare. YHC has a soft heart for certain and this young girl went to YHC kids school and that is close to home! Love em, hold em, and tell them every day you love them! We must continue to dig deeper and shine the light brighter!!

Only those who post understand.
Loud and Proud,



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  1. Swirly (F3 Corporate) on

    Good Q Flatline and very well said taking us out today.
    Way to work guys – that’s they way we start our days !!
    See y’all in the gloom..

  2. The soup was thick this morning, but welcome after an extended Memorial Day weekend. Great to see everyone in the gloom!

  3. Great Q Flatline! The Paula Abdul is brutal. Great words to close out, have a great one gents.

  4. Flatline – good thing no one else is running a lot during boot camp workouts! ?‍♂️??? You got it covered. I guess I need to bring some real good ground and pound back to the Q mix. Some great words today and I am happy to have found F3! Have a great day fellas.

  5. Well done fellas. Run-heavy beatdowns do seem to be all the rage these days. But, Wilson, what did you expect from Flatline?

  6. Big Tennessee on

    Is it really 3+ miles when a third of it is going backwards uphill, Wilson? Solid Q, Flatty. Felt good and strong words to take us out. Aye!