just like riding a bike

5.5 PAX posted in the brisk gloom of mid-December to welcome back YHC to the beat downs that make F3 so wonderful. After reminding the PAX (but mostly myself) to modify when necessary, we were off.

Warm Up
Lunge Walk (~50 lunges)
Bear crawl
Motivator from 10
Mosey to curb

The Thang
RH Up LH Up RH Down LH Down
Rocky Balboas

Hop Up Hop Down
Incline Merkins (2-4, 3-6, 4-8)

180 180
Decline Merkins

Mosey to Hill
Goodbye Legs 10-20-30-40/40-30-20-10
(Squats bottom, Bernie Up/Down, Lunges Top)

Mosey to Playground
Pull Ups
Wooly Worms
Chin Ups

Mosey to Circle
Ab Strength Test (grab bar drop and raise)
Mucho Chesto (Crucible, Werkin, Merkin, Clerkin)

1 Burpee…Because F3

Mosey back for Mary

Crunchy Frog
LBC pause
Flutter Kick pause
Russian Twist pause

I was pretty nervous about putting this workout together because frankly I have no idea what my current fitness level is. Thanks to Yeti, Cosmo, Woodchuck, and Maestro for posting and Brickyard for joining us for the warm up and welcoming me back into the fold.


12/19/2017 Gumby – Core Balance – Stretch –

Warm Up

Side Straddle Hops

High Knees


Tibetan Five Rights

Yoga Balance

Crescent Pose – Table, Toe Touch/Twist



C-sit Leg Lifts – Six inches, Legs close/spread

C-sit Gas Pumps

C-sit Flutter Kicks

C-Sit Leg Lift holds



High Plank

Low Plank

High Plank Series

Lift Leg/Arm

Hand in pocket

Low Plank Series

Lift Leg/Arm

High Plank

Low Plank





35 F  Calm

PAX:  Logger, DC, Cosmo (Q)

3 Brothers posted in the Gloom for a Gumby/Yoga/Core workout.  Mumble chatter started slow but increased as we progressed through core into balance.  Good and different type of workout to help ‘balance’ our daily Challenge routine.  Overall, a good time and I can see everyone’s balance and core strength increasing…great effort brothers!

Always a privilege…apologies for the late post!


Rick 2.0 Rolled 12.21.17

2 PAX posted for a slighly chilly but clear skies 26 degree December Morning.

  • Brickyard
  • Logger

Warm up:

  • 20 – SSH
  • 15 – Deadlift w/ Fly
  • 15 – Kick w/ twist
  • 15 – Abe Vigoda
  • 20 – Up & Out Jacks
  • 15 – Week Pickers


Thang – hauling bricks the whole way

Mosey (Then 1 set each of 10)

  • Narrow to wide squat
  • Clean & Jerk
  • merican
  • Bridge

Mosey (Then sets between the parking lot lights

  • High Knees
  • Butt Kickers
  • Karaoke

Mosey (Then 1 set each of 10)

  • Walking Lunge (around parking circle (88 lunges
  • 4 Drops
  • Dips
  • Plank w/ ventral and lateral raises

Mosey (Then 1 set each of 10)

  • Side Lunge
  • Bear Crawl (between lights)
  • Row
  • Plank w/ Leg Raise

Mosey (Then 1 set each of 10)

  • Pull Ups
  • Boxing (Jab Cross)


  • 15 – Bridge w/ toe taps
  • 15  – Jack knife crunch
  • 10 – Flutter Kicks
  • 10 – Bicycles

Moleskin:  With eyes on entrance and hope that we’d get company, the 2 PAX began. Warm up got the blood going and us a little warm – but fingers remained frozen through out. We held our bricks through the sets – rules weren’t as strict, a few times bricks were set down.

Festivus Celebration

Weather balmy 46 and moist


Wapner QIC


Maestro lap
SSHs IC x25
Shoulder pretzels IC x20
Arm stretches
Abe Vigodas IC x5
Cherry pickers IC x20
Leg stretches


Mosey to Festivus Pole

Rings of Fire

Merkins x10 and hold plank x3
Flutter kicks x10 and hold canoe x3
Squats x10 and hold Al Gore x3
Monkey humpers x10 and hold ankles x1

Mosey to basketball court

Feats of Strength

Heels to heaven
Rocky Balboa
Skull crushers
Block squats
Incline merkins
Block hold
Calf raises
Decline merkins
Freddie Mercury
Block curls

Mosey to flag


Al Gore
Reverse LBCs IC x15
Hello Dolly IC x20
Heel touches IC x20
Boat canoe

Airing of Grievances



Warm morning for a workout and YHC and IM were relieved when Maestro was able to join…2 PAX for rings of fire would have been strange. The PAX took part in all of the best traditions of Festivus: the unadorned pole (I find tinsel distracting), a Festivus miracle when concrete blocks were discovered on the mosey to the basketball court, feats of strength with said concrete blocks (although no one was required to pin YHC before Festivus was over), and even a little time for airing of grievances.

Witty Title Here

5 PAX posted under the Christmas lights for a fun little beat down.

Maestro Lap with high knees and butt-kickers
Arm Stretching
Super Slow Mo windmills
Compass w/ merkins
Front, Back, Left, Right, Up,and Downs
Mosey to otherside of animals

Burpee Suicides between each lamp post going from 1 to 5
Leg Blasters twice through (20 squats, 10 lunges each leg, 5 jump lunges each leg, 10 jump squats)
Lazy Dora 1-2-1 – 100 Merkins/plank, 200 LBC’s/canoes, 100 dips/wall sit
Leg Blasters 1 more round
Mosey to flag

20x rosalita wips
20x heel touches
20x flutter kicks
20x pickle pounders
ABC’s to finish it out

Mumble:  Lots of complaints during the Leg Blasters so we cut them to 2 rounds instead of 3.  Decided we had a few extra minutes after the Dora’s so got the final round in.  Everyone seemed ecstatic.  Decided our ab’s were shot after canoes and mary.  Some had to modify the pickle pounders do to previous activities.


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.