• When: 07/07/2018
  • QIC: Sister Act
  • PAX: Roadie, Allen Tate, Huckleberry, Crash Test Dummy, Volt, Bedpan, Oompa Loompa(R), Blart, Gumby, Freight, Sparky, Slaw, Round-Up, Medicine Woman, Hacksaw(R), Montross, Sister Act(QIC)

17 HIMS posted at Folsom this morning for my 1 year F3 Anniversary Party.  Almost 1 year to the date, I was introduced to this thing we call F3.  After multiple EH attempts by Sparky, I finally made it to my first workout at Folsom.  Would like to thank Sparky and Roscoe for my F3 name Sister Act, insert eye roll!  I am very grateful to be involved in F3 and the relationships that have been formed with my F3 brothers.  The push to be there with your brothers and the drive to be held accountable to post is what makes this thing so great.  So with this personal milestone, I felt it was my duty to bring a proper beat down to all PAX in attendance.  After a little EC with Gumby and Slaw, pax started to slowly roll in.  Starting to look like a good crowd, 6:29 hits, time to round the PAX up and get ready to get this thing started.

No FNGs, some sort of a disclaimer.



High knees, when I say down 1 Burpee, High knees, etc.  Continue until we completed 10 Burpees


The Thang:


Now that the blood is flowing, let’s mosey to pavilion for some exercises.  Originally planned to do 3 sets of the called 5 exercises.  Omaha after 2nd set.  The exercises were performed at a rapid pace to prevent too much mumble chatter, and it looked like everyone was already starting to feel smoked after the 2nd set, so lets move on.  5 exercises were:

  • Hip Slappers – 10IC
  • Mike Tyson – 15IC
  • Cork Screws – 20IC
  • Plank Jacks – 25IC
  • Arm Squats – 30IC

Next time to mosey to the tennis courts.  Found a workout called, The Cooper, which perfectly fit into my plans.  It calls for 1 lap around a track, 10 Burpees, 10 Squats, then 10 Merkins, Lap around track.  Then 9,9,9 of same 3 exercises.  Count down to 1. Workout was slightly modified.  We used the length of the 6 tennis courts as our track.  The 3 exercises used today started with 10 Burpees, 10 Imperial Squats, 10 Ski Merkins.  Continued down until 1,1,1 of exercises were performed.  This is the type of workout that looks great on paper, and once completed you are totally smoked.  Way to push on this one guys, this wasn’t easy.


We remained on courts for the next called workout.  Time for some 4 corner escalator work.  Used the 4 corners of the entire fenced in area of tennis courts. Run to 1st corner 10 Mountain Climbers IC, run to next corner, 10 MC + 20 Peter Parkers IC.  Run to next corner, 10 MC + 20 PP + 30 CDD.  Run to last corner, 10MC + 20PP + 30CDD + 40 Sumo Squats.  Would have went back down the the escalator, but we were running short on time.  Mosey to shovel flag.


Once back at shovel flag,  I spoke briefly of my 1 year F3 anniversary and what it has meant to me.  Then 10 Burpees OYO.  TIME!!




Prayer request

Sparky took us out in prayer


It was a true honor to lead today.  F3 has been a blessing in my life and I look forward to reaching new guys and pushing the rock with my brothers.


Sister Act