• When: 2019-01-08
  • QIC: Toothpick
  • The PAX: Buud, Flipper, Toothpick

Three’s Company

Three Roost faithful were “all in” for some get better at the Roost this morning. Weather was unseasonably mild and Buuud was dressed for the cold…go figure.

Conditions: 54 degrees and perfect


SSH x 20 IC

IW x 20 IC

TTT x 20 IC

Windmills x 20 IC

The Thang:

Grab blocks and head to the top of hill at entrance to track parking lot for:

20 OH press, run down hill, return to top

20 curls, run, 20 LBC, return

20 block swings, run, 20 American Hammers IC, return

20 squats, run, 20 flutter kicks IC, return

A quick “Omaha” was called by YHC-quickly return blocks and head to track.

Once at track, 3 man relay went down like this:

Starting at virtual shovel flag-one PAX stays for AMRAP merkins while other two PAX run to adjacent point on track, second PAX drops to begin his AMRAP merkins while last PAX returns to start point for AMRAP merkins and names new exercise for first PAX to begin once he tags out PAX at adjacent starting point. Rinse and repeat until time called with: merkins, squats, BB sit ups, monkey humpers.

Good workout today with some definite 2nd F amongst this group of Roost originals. Good job fellas-enjoyed it.


Fill up the Q sheet-it is sparse…let’s change that.

Prayers: all F3 brothers travelling back from the West Coast and others not named in COT.