18 PAX (1 FNG) showed up on a balmy morning, dripping with desire to rehearse the plan to escape from the Big House.  If we’re gonna get outta this place, we need to prepare. Let’s get on with it.

Warmup

Burpee ladder from 5 interspersed with traditional favorites. 

• Fellowship Lap
• 5 Burpees OYO
• SSH (20  IC)
• 4 Burpees OYO
• Frankensteins (in Place) (10 IC)
• 3 Burpees OYO
• Hit Its (a bunch of ‘em)
• 2 Burpees OYO
• Arm Circles front and back (10 IC x2)
• 1 Burpee

Main Event

Mosey to the Commons for the main event. Busting from the Big House requires lots of climbing, crawling, and sprinting.  Let’s practice:

Usain Bolts

• Broke into six groups of three.
• First group calls out exercise, and then sprints around the commons. Upon return, next group moves up and calls an exercise.
• Squats, Man Makers, Flutter Kicks, Russian Hammers, and two others that I can’t remember.

Tunnel of Love

• You can’t escape from the Big House without (army) crawling through tight space.
• Two groups of 9 line up facing each other. Each group plank holds while individual PAX army crawl under until everyone has gone. Two sets, and YHCs team took the win.

Merkin Ladder

• Ladders are hard to come by at the Big House, so we made one.
• Merkin ladder starting at 1 and ending at 12 (slow merkins) with sprints across the commons in-between.

Squat Jumps & BTTW combo

• Who knows how many tall fences we’ll need to jump during our escape.
• Group 1 squat jumps to 25 while other group holds BTTW.
• Switch it out and repeat..

Fellowship Lap around Commons

• Cool down lap
• Mosey back to the Parking Lot

Mary

• Great American Heros x 20
• Flutter Kicks IC x15
• Heels to Heaven IC x15
• Hello Dolly’s IC x15
• Ski Abs (courtesy of Boyardee) IC x 20

COT

Announcements

• Rambler planning a 20 mile night ruck on Saturday, January the 27th.  Launches at 7pm from The Thicket AO.
• Sunnyside (Kids workout) is on for this coming Saturday, 1/13. Boyardee has the Q.

BOM

F3 has brought a ton of good to my life and I think everyone here can attest to that at some level. Beyond just getting me into better shape, it’s built my confidence, and most importantly introduced me to all of you, many of which I would’ve never known had it not been for this group.

I’ve come to really appreciate the mumble chatter, laughter, the slack convos, and generally just getting to know everyone. Building positive relationships and having a support network is such a fundamental part of living a fulfilling life and I’d encourage everyone to embrace that aspect of F3 even more this year.  

I encourage everyone to suggest a 2nd or 3rd F (no need to wait for an invite!), venture out of BC into other F3 regional AOs to put faces to (slack) names, and generally just continue to deepen the relationships we’re forming with each other. 

Moleskin

• Dueling Banjos was not wearing pants.
• The Merkin ladder was going to end at 10 but since Zook requested that endpoint ahead of time, I forced another two on the PAX.

Escape From Alcatraz – The Knife Fight

I loved this movie as a kid and brings me great joy to share the clip when Clint Eastwood decks the big surly bully in the prison yard.