4 PAX posted on this misty December morning.  Weather was 42 degrees and overcast with some light mist.




Crabby PO QIC

Warm up:


Grass Pickers IC x 20

Abe Vigodas IC x 15

Motivator Down from 6

Plank Shoulder Taps + Merkin IC x 12

Mosey to the Big Shelter House.

Thang: B.O.M.B.S.

PAX partnered up for B.O.M.B.S. Pax 1 does exercise while Pax 2 runs a stair lap down the steps past the fountain and up the other set. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.

Mosey to Flag.

Bruce Lee: (Mary was ill) 

Hammers x 20

Leg Lifts x 20

LBC’s x 20

Heel Touches x 20

Crunchy Frog x 20

100’s x 20

Rinse and repeat x 3.

Moleskin:  The mist this morning was a nice alternative to the brisk cold from last week.  Bombs proved to be a good whole body workout and the stair lap added to the fun.  QIC ended up splitting the Big Boys to 100 Big Boys and 100 LBC in order to save time.   PAX IM helped check the “Seasons Greeting” sign to make sure it was properly staked out.  “Mary” was ill today so her 2nd cousin “Bruce Lee” filled in.  PAX were shooting for a x 3 rinse and repeat but time just didn’t allow.

12 days of Christmas 

24 degrees, light wind, and cloudy.

5 men posted as usual





Jay-Z  (QIC)

**Warm up

Maestro Lap 

Abe Vigodas ICx15 

Grass Pickers ICx15 

Shoulder pretzels ICx15 

SSH ICx15 

Mosey to tennis courts


6 tennis courts x 2 end lines per court =12 days of Christmas. 

1-crowd pleaser and a lunge on each leg 

2-donkey kicks


4-plank jacks


6-Mike Tysons

7-Floyd Mayweather 

8-crab jacks 

9-American Hammers


11-one legged squats

12-air squats

Due to time constraints Mary had to be eliminated, and we still were one minute over time. 


12 days of Christmas takes on a whole new meaning when you spend most of it on all fours! Most PAX seemed in a joyful holiday mood. Only minor grumbling of “This is ABSOLUTELY a blast” while doing 3-Absolutions. Another comment directed at QIC of “You’re the only one that ever makes us do crab jacks!”  I bet there will be more of those in the future. 

Looking for Directions

Three PAX posted for some fun in the gloom.  27F and windy.

Mosey around the parking lot
Shoulder Pretzels x 15
Super Slow Windmills x 3
Hamstring Stretching
Monkey Humpers x 15
Compass – In Plank position, Q yells out direction and degrees and pax walk that way with their hands.  Feet stay at center of compass.  Complete 3 merkins and repeat several times

Lazy Dora’s: 100 Merkins, 200 LBC’s, 300 Squats.  1 PAX does 10 Merkins while other PAX holds plank.  Flap Jack till total equals 100.  Repeat with 20 LBC’s and canoes, and 30 Squats and Al Gores
Bojangles Blueberry Biscuits:  Performed in large upper parking lot.  Jog the long driveway, run hard through the parking lot, Jog other driveway, Run hard back to start.  Do 10 burpee’s.  Repeat, Repeat, Repeat.  1 mile and 40 burpees.

Not So Lazy Boys
Rosalita Wip x 15
Heel Touches x 15
Pickle Pounders x 10

Mumble:  wind was a bit chilly but overall not to bad.  Even with a heads up, some didn’t come prepared for the running (eating to much the night before).  Still had a good time with the lazy dora’s doing a good job of burning all of our muscles.  Compass was a nice new exercise to get the body warmed up.

December 13, 2017

22 with a tiny breeze. Five PAX posted.

Wapner, Jay Z, Crabby P.O., I️.M., and Maestro QIC were all ready to go on time for a non-Maestro lap.

Stretches and warmup

MNCs x20

Arm Pretzels x25

Windmills x15

Mini Motivator

Mosey to the main shelter for some 4-Corners fun.

3/4 run including the stairs to each station.

5 Burpees got us started.

3/4 Run to 20 LBCs

3/4 Run to 15 Merkins

3/4 Run to 10 BigBoys

3/4 Run to planks.

QIC realized his instructions were flawed and corrected the exercise to include adding the exercises at each stop so we repeated the circuit with the modification, ending up with 5/10/15/20 Burpees, BigBoys, Merkins, and LBCs.

After the repeat QIC figured another look at the first series would be a good extra rinse and repeat but doubled the reps.

40 LBCs, 30 Merkins, 20 BigBoys, and 10 Burpees to finish. Cooled down with plank shoulder touches.

Mosey to the Snack Shop for a few Body Builders (8 count Burpees with a Plank jack added)

Long mosey past the 12 days of Christmas lights alternating paradiddle runs with jogging, switching at each sign.


5s to 90s x15 IC

5s to 90s again with a Hello Dolly at the 90 x10 IC

BCSs x10

5 to 90 to Wiper Holds



QIC stayed away from the legs today. Chatter included comments about the QICs affinity toward Burpees. The idea wasn’t denied. Even with the chilly weather, we still broke a sweat and we’re sufficiently warm. Looking forward to the snow to add to our F3 Fun.

12/9/2017 Ruckin’ Around

27 F cloudy

Warm up

Side straddle hops


3 position sprawls (side-center-side)

High knees

Arm circles

The Thang

2 full rucking round trips to the fire station

Stops along the way to do (all 4 count):

50 Merkins

75 squats

One stop to do 10 Australian pull-ups

100 LBC’s after the ruck




3 Brothers (Brickyard, IM, Cosmo -Q)posted to ruck around in the Gloom. Lots of fun had by all with acceptable mumble chatter on the 4 count pushups (with ruck sacks), the LBCs and the Qs orange/pink make-shift ruck sack with too light of weight.

Good workout for the Qs first ruck!

Always a privilege!


BLIMPS, etc…

Weather 22 and clear


Crabby PO
Wapner QIC


Maestro lap
Shoulder pretzels IC x15
Abe Vigodas IC x15
Grass pickers IC x15
Squats (slow) IC x15


Mosey to parking lot

Hillbilly walkers, frog jump, imperial March, Bear crawl, toy soldiers, frog jump, lunges, bear crawl – at curb Butkus/Rocky Balboas x20 & alternating incline / decline merkins x10 / LBCs x20


Merkin x10 / plank ladder on curb x2

Mosey to main shelter

Burpees x5
Lunges x10
Imperial walkers x15
Mountain climbers x20
Plank jacks x25
Squats x30

Stair lap & dips x20

Burpees x5
Lunges x10
Imperial walkers x15
Merkins x20
Pickle pounders x25
Squats x30


Al Gore
Good morning Abby x10
Hello Dolly IC x15
Gas pumps IC x15
Flutter kicks IC x15
Heel touches IC x15
LBCs IC x15



Another cold Monday morning to start off the week. Maestro arrived just after the start of the Maestro lap and easily caught up. Softball diamond fake out on mosey led into some parking lot and curb fun. Complaints about stair lap not being a “break”. Most of the PAX are going to have to work up to 10 good morning Abbys.

Agility doesn’t come naturally

5 PAX posted in below 20F weather to see how agile they could be in their snow suits.

Maestro Lap around animals
Super Slow Mo Abe Vagoda’s
Monkey Humpers x15
De-Motivator from 8

Exploding Merkins across agility ladder – do a merkin, explode up and over to next rung in ladder.  Repeat to end of ladder
Single leg hop in ladder, sprint to cone, run backwards to start, repeat with other leg, Rinse and repeat
Sideways hope through ladder, Carioca to cone and back to start, repeat hoping the otherway
Rinse and Repeat complete cycle

Jump Rope Burpee’s
1 minute of jump rope, run forward to cone 1, do 1 burpees, run back to center
1 minute of jump rope, run sideways to cone 2, do 2 burpees, run sideways back to center
Repeat to 5 burpees

Go for a 3/4 mile jog around the park looking at the lights – Frolic through the tunnel of lights

5 x Good Morning Abby’s
20 x Pickle Pounders
25 x LBC’s

Lots of complaining about the stiff ropes and how they were tripping everyone up.  It didn’t seem to be bothering me so I’m just chalking it up to poor jump roping skills.  Cold weather wasn’t bad, as there was little to no wind.  Most decided they needed better gloves though.  Only Wapner could successfully do the Good Morning Abby’s over and over.  Watching Jay-Z try, was amusing (I’m sure I looked just as bad).