We had 9 Pax post in a comfortable 25 degree gloom

Warm up:

Maestro Lap

Willie Mays Hays OYO

Hand release merkins 10

Shoulder pretzels

Hand release merkins 10

Nipple tweakers

Up downs


Mosey to Happy Place:

Bat Wings

Bear Crawl ring of fire

Bataan Death March

Stairway to Seven

Mosey to flag


Flutter kicks

Hello Dolly’s



Any mumble chatter stopped once we started the Death March. We were one short of having 10 all three days. Hopefully next week we will have 10 each day. We would like to welcome FNG Zack “Huffy” to our F3 group. It was much more comfortable outside today than it was Wednesday. Have a great weekend and enjoy the snow.

10, 20, 30 for 30

A brisk 28 degrees in the Gloom saw 8 Pax post. Popeye-Q, Wapner, Piper, Crabby Po, Jay Z, Bambi and Maestro.

Warm up:

Maestro Lap, grass pickers, leg stretches (oyo), shoulder pretzels front and back, nipple tweakers, and Motivator from 8.


Mosey to playground

10 pull-ups or swing Tyson’s

Run to bathrooms: 20 dips

Run to shelter house: 30 tempo squats

Run to the road: 30 LBC

Run to playground

Rinse and repeat

Mary: 30 Freddie Mercury’s

Hold plank 30 seconds

Mumble chatter

Not much talk early. Complaining started about how cold the wind was by the shelter house after lap 1. After lap 3 thinks started to suck. We managed to get 6 laps in and just enough time for a short Mary Session. Already looking forward to Friday.

Black Snake Moan

7 PAX posted on a brisk 28F workout in the Gloom

VQ Popeye, Jay Z, Crappy Po, Piper, Daisy, Wapner, Ghost

25 Side Straddle Hops

Maestro Lap

10 Grass Pickers

10 Nipple Tweakers

Willie Mays Hays oyo

Shoulder Pretzels 10 Front, 10 Back

Circle Burp

Mosey to the tennis courts Black Snake Style (renamed Kobe Bryant)

High knees, Karaoke, Walking Lunges, Suicide down and back. Rinse and Repeat

Mosey to the Stairs for 1 stair lap

30 squats, Imperial Walkers, 10 Crap Jacks, 30 Mountain Climbers, Bear Crawl, 10 Derkins.

Ring of Fire: Al Gores, Monkey Humpers, Plank to Merkins, and Canoes.

Mosey to the bathrooms: 20 Dips and 20 Tempo Merkins

Mosey to Flag: 20 Freddie Mercurys, 20 Hello Dolly, 30 LBC, 20 Pickle Pointers, 20 Pickle Pounders, 60 Second Plank.

Mumble: First time to Q and a little nervous.  Hopefully next time it will go a little more smoothly. Ice and crunchy grass did not hold us back.