• When: 2019-09-05
  • QIC: Big Load
  • The PAX: The Pax (14): Weed, Sacajwea(Respect), Mayplant(Mad Respect), Mayhem(Respect), Crackhead(Respect),Whaler(Respect), Kiffin, Tree Bark, Timber, Sully, Dufresne(Respect), Cornwailis, Schrute, BigLoad

Hindsight is 20/20

Location: City(Rhame) Arena

I guess we can add the Weather Channel to the list of Fake News.  In an abundance of caution due to Hurricane Dorian as well as the pending forecast for thunderstorms and wind, we made the call to meet indoors at the City Arena.  It turns we were blessed with just some light rain, but we continued with our indoor workout.

The Thang

Warm Up

Warmorama: LBAC(15 Forward, 16 Backward), Woodchoppers (15 IC), Left over Right stretch, and then Right over left.

The Thang

Break into 4 groups and head to cones set up. Do first line on paper, then move to next cone.

  • Cone 1
    • 1: 25 Merkins, 40 LBC
      • Karaoke to next cone
    • 2: 20 Bobby Hurlies, 25 BBSU
      • Bear crawl
    • 3: 25 Squats, 20 Freddy Mercuries
      • Lunge walk
    • 4: 10 Burpees, 15 Iron Crosses
      • Suicide Sprint to middle, back, then sprint to next cone.
    • Cone 2
      • 30 SSH, 25 Dollies
        • Run backwards
      • 20 Lunges(10 each leg), hold 6 inches for 30 secs
        • Burpee Long Jump
      • 20 Mountain Climbers, 25 Box cutters
        • Side Shuffle
      • 20 Military Merkins, hold air chair for 30 secs
        • Crawl Bear
      • Cone 3
        • 35 High Knees(L+R=1), 10 Oblique Crunch each leg
          • Backwards Lunge walk
        • 25 Wide Merkins, hold 90º for 30 secs
          • Sprint to next cone
        • 30 Plank Jacks, Spell Capital ABCDEF with legs
          • Side lunge walk
        • Hold plank for 30 sec, pelvis up for 30 sec
          • High knee sprint
        • Cone 4
          • 5 Burpees, Right arm up Plank 30 sec
            • Butt Kickers
          • 30 Zebra butt kicks, left arm up plank 30 sec
            • Freestyle
          • 20 dancing bears, 20 V ups
            • Long Jump
          • 20 Chinook Squats, Low plan 30 sec
            • Freestyle

We finished some dealer’s choice to fill the last 10 minutes.

I tried hard to never use the exact same exercise twice.  I ended up creating Freestyle to avoid this and then used Freestyle twice.

It may have been slightly against F3 protocol to workout inside this morning since the weather was only light rain, but it was a nice change of pace.  Glad so many made the trip out of our downtown habitat to come workout.

Count Off


In our prayer this morning we remember Mayplant’s friend whose son passed of a drug overdose and all of those affected by drug use.  We also prayed for all in the path of Hurricane Dorian, for healing and repair for those already affected and safety for those with impacts still to come.