Things got ugly

June 29, 2021

WHEN: 06/29/2021
PAX: Cosmo, Cardiac, Castaway, Bellhop, Scapula, Pallino, Awesome Baby, Kia, Boucher, Floyd, Muffintop, CountChocula, Knope, Loonie (!!!), WeedNFeed…………Clipboard
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17ishPAX met in the oppressively humid gloom at the Friendliest AO in Churham for a little heavy sweating and table dancing, courtesy of YHC. 3 for EC.


  • SSH IC x47
  • WMH IC x10
  • Good mornings IC x10
  • Slow Merkins IC x10
  • Parker Peters IC x10
  • Spiderman Merkins IC x10
  • Mosey to the back parking lot

The Thang:

  • Stage 1 – Parking lot
    • PAX line up on the long side and get ready
    • Phases –
      • Sprint to the other side – 5 burpees – run back
      • Repeat
      • Sprint to the other side – 5 jackass merkins – run back
      • Repeat
  • Stage 2 – Picnic tables
    • Mosey to the picnic tables, partner up
    • Coyote Uglys – Merkin (floor), step, Merkin (seat), step, merkin (table top) and step down merkin (seat), step down merkin (floor), and repeat – goal is 3 reps, switch
    • Dips IC x15 – all PAX
    • Coyote Uglys – 3 reps, switch
    • Dips IC x15 – all PAX
  • Stage 3 – Move the coupon partner DORA
    • Mosey to parking lot and grab a block from the pile
    • Keep your partner – do si dos
    • One partner completes exercise with block, other partner side shuffles with block out, facing one direction – shuffle back facing same direction – switch
    • DORA:
      • 100 Goblet Squats
      • 150 OH Press
      • 200 Curls
  • Stage 4 – Finale
    • Sprint to the other side with block – complete 5x Thrusters, sprint back
    • Sprint to the other side with block – 5x Thrusters, run to next pole – 5x Thrusters, run to last pole – 5x Thrusters, run back to start for (you guessed it) 5x Thrusters
    • Drop blocks at pile and head back to startex for Mary


  • Flutter kicks IC x30
  • Heels to Heaven IC x10 – go right into Hello Dollys IC x10 – then back to H2H IC x10


  • Convergence at Farmboys TBD – check slack
  • Hi-Wire 2ndF TONIGHT at 7PM

COT: F3 is a living thing. If you feed it, it will grow. If you have a friend, family member, colleague, etc. that might appreciate this community – give him that emotional headlock and bring him to a workout. This happened to every one of us and we are better because of it. Thank you gents for the opportunity to lead and for making me a better version of myself. Aye!