Tag: Swayze

The Hill

Frozen Corners

10 PAX posted for a frozen Q at 23 degrees

-Calf Stretches R/L L/R x2
-Grass Pickers x15
-Tricep Pretzels x15
-Motivator from 8

-1st Corner 10 Burpees
-2nd Corner 10 Burpees + 20 Groiners
-3rd Corner 10 Burpees + 20 Groiners + 30 Lunges per leg
-4th Corner 10 Burpees + 20 Groiners + 30 Lunges per leg + 40 Squats

Mozy to Bridge
-Mike Tyson Merkins x10 x8

Mozy to Hill
-Seal Merkins x5 start decline, horizontal, incline, horizontal
-Square Merking x5 start decline, horizontal, incline, horizontal

Mozy to Parking
-LBC x30
-LBC feet stay on the ground x30
-LBC feet crunch with head stationary x30
-Low Dolly x30

Post Stretch

It was extra crispy out this a.m. with minimal chatter. Basic Q for a last minute beatdown.

The Hill

Rope Fun

Weather: 29 degrees and partly cloudy. The waning crescent moon was low on the horizon.


  • FNG – Don A. – Welcome!
  • Swazye
  • DC
  • PVC
  • Brickyard
  • Logger


  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.


  • 30 – SSH
  • 10 – Deadlift w/fly
  • 10 – Kick w/twist
  • 10 – Abe Vigoda
  • 30 – Up & Out Jacks
  • 10 – Week Pickers



  • 15 – Al Gore
  • 16 – Alabama Ass Kickers
  • 15 – Mericans
  • 15 – Rocket Squats

Mosey (next sets were done between light posts)

These exercises were done in pairs holding onto opposite ends of rope to provide resistance.

  • Roped Bear Crawl for front person and second person was providing resistance while doing an imperial walker
  • Planked Lat Pulls
  • Lateral Pulls
  • Bear Crawl with heavy resistance


  • 15 Aquamans
  • 15 Speed Planks
  • 20 Hiesmans
  • 16 – Side Kick Through
  • 15 – Traveling Apes


  • 15 – Crunchy Frogs
  • 15 – Toe Touch Drops
  • 15 – LBC
  • 15 – Bicycles


It was a chatty group this morning. Rope and Mr. Noodle had everyone a little nervous and some mubble chatter. Q had be dreaming up some new idea – it mostly played out well. The rope and noodles will be making another appearance soon. Thanks men!

The Swamp

Easter Egg Hunt

10 PAX rolled out of the fartsack (4 for the ruck) and met at 0700 for a good old fashioned egg hunt. After the disclaimer, here’s what we did:

Warm Up (IC):
10 Burpees
15 Mountain Climbers
10 Windmills
15 Heisman

Rules of the egg hunt:
1. Go to the area I tell you
2. First to find the egg yells “BUNNY”
3. PAX circle up around the bunny
4. Bunny reads the exercise and calls cadence/is exempt from the exercise

Yellow: 50 Air Squats
Orange: 20 Burpees
Green: 20 Prison Merkins
Blue: 50 Overhead Air Claps
Purple: 30 Jump Squats
Pink: 30 Ski Abs

Area 1: Orange Egg – Tyrion?
10 Step Ups each leg
20 Dips
10 Lunges with other foot on bench
10 Decline Pike Merkins

Area 2: Purple Egg – Swayze
The Motivator from 10
40 Moroccan Night Club
40 Cherry Pickers

Area 3: Blue Egg – IM
Bear Crawl Inch Worm (x2)
20 Nippler
20 Pickle Pounders
20 Jingle Balls

Area 4: Yellow – Tyrion
20 Pull ups
20 Wooly Worms
20 Chin Ups
20 Mucho Chesto

Area 5: Green Egg – Brickyard
PAX were all disappointed that we had to scrap Burp Back Mountain due to time constraints

Mary: Pink Egg – IM
Low Dolly
Flutter Kicks
Freddie Mercurys
Mason Twist


Thanks to everyone who posted this morning. It was fun getting a little competition in the midst of all of the pain – hopefully the brief rest from working out was worth the extra effort of running to the next area. Glad to see Swayze bring 2 FNGs! Mountie and Tyrion were absolute beasts – crushing it in a very tough first F3 post. If you weren’t able to make it, please ask them how they got their F3 names. Prayers of thanks for Easter and all that it celebrates, hope to see everyone again soon!