Always 70 and Sunny
Always 70 and Sunny

Celebrating 4* years at F3


A hearty 9 appeared at Heartbreak on a chilly version of 70 and sunny. Here’s what went down:

Mosey to the back of the school for COP under the lights:

SSH, Don Quixote, Russian Soldiers, Arm Circles, Merkins (15?) and LBCs.

Mosey to the track to select your favorite block and then head to the endzone for 4 sets of 4 exercises at the 25, 50, 25 and endzone

  1. Block burpees – (we had an extra set just because) – 20 merkins
  2. Block swings (like a kettle bell swing)
  3. Incline merkins – 16
  4. Derkins – 16

Next, head over to the brick building for some wall seats and balls to the wall. Then mosey to the back of the school for some pole smokers.

Seeing too many cars in the elementary school next door, we stayed on campus for a triple check – vertical crunches (squats), flutter kicks and run to the flag pole.

Next, head over to the pull up bars for AMRAP pull ups with the pax doing 4 merkins between each set (36 merkins).

Finally, take a lap around the track, with a few sprints for good measure, then back to the flag.

Numberama, nameorama and YHC took us out.

Announcements: November merkin challenge is up and running. I think we had around 103 to get you started.

Tomorrow is officially my fourth anniversary (*with several large gaps for injuries). A big thanks to Lockjaw for subtly EH’ing me at our daughters’ soccer games, as well as the rest of the Pax for keeping me coming back. I had not worked out in years and showed up to my first few workouts in cargo shorts and a shirt that I used to cut the grass. (I definitely prefer my child’s medium Wdog shirt). I have made some great friends out in the gloom and look forward to another 4 years!

Ronnie out.


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  1. Congrats on 4 years Ronnie! Maybe after 4 years in you can order another F3 shirt besides the red schmedium WDog one. Amazed to see how full the lots are with voters at 6:00 already.