• When: 2021-10-26
  • QIC: SubPrime
  • The PAX: Oscar, Cesspool, Chalupa Batman, Adrian, Hustler, Insanity, Spot, Beads, Flipper, China, McLovin, Cornstache, Ronda, Robber, SubPrime

SubPrime Ladder Beatdown

15 pax descended on #Thunder for the YHC’s return to the Q slot.  Not only was this a #kotters for me, Beads also returned as did Robber.  The #mumblechatter was thick – particularly on back-to-back #jacobsladders up Queen Street.  The icing on the cake was a truck bed full of brick.  Work was done.  Soreness will undoubtedly ensue.  

Conditions: 64 and breezy 

The Thang:

  • SSH – 20 (4ct)
  • IW – 20 (4ct)

Mosey to King/Wheat

  • Chaser LBC – 20 (OYO)

Sprint to King/Wilmot

  • Pulse Up – 20 (OYO)

Sprint to King/Duncan

  • Russian Twist – 20 (Count One Side Only)

Sprint to Duncan/Queen

  • Chaser LBC – 20 (OYO)

Sprint to Queen/Wilmot

  • Pulse Up – 20 (OYO)

Sprint to Queen/Wheat

  • Russian Twist – 20 (Count One Side Only)

Mosey through Park Out the Back to Blossom/Queen

Jacob’s Ladder

  • Run to the Top – 15 Jump Squats
  • Run to the Base – 15 Monkey Humpers
  • Rinse & Repeat x 7 Dropping to 10 Reps After Round 3

Jacob’s Ladder Part II

  • Run to the Top – 15 Merkins
  • Run to Base – 15 Pulse Ups
  • Run to Top – 12 Merkins
  • Run to Base – 12 Pulse Ups
  • Run to the Top – 10 Merkins
  • Run to Base – 10 Merkins

Mosey Back Through Park to Thunder Parking Lot; Drop the Truck Tailgate; Each Pax Retrieves a Pair of Old School Bricks


  • Alternating Arm Raises – 20 (OYO)
  • Triceps Extension – 20 (OYO)
  • Ice Breakers – 20 (OYO)
  • Sprint a Lap Around the Parking Lot
  • Rinse & Repeat x 3


BOM – Closed out by SubPrime with Prayers for Freebird’s Family


  • This workout was far more difficult in person than on paper.  Strong work by the Pax putting in the time on the hills
  • Bricks have always been and will always be a #crowdpleaser

RIP Freebird

  • As most pax know, Michael Helmly (F3 Freebird), a regular at The Castle, was taken from us Sunday morning.  He would have been 50 tomorrow (10/27) with so much life left in front of him.  Although I was merely an acquaintance of Michael’s, I can definitely attest to all of the beautiful tributes I’ve read on Facebook this week.  Michael was truly one of the nicest persons I’ve ever encountered.  Amazingly talented, he always greeted you with a smile and made you feel welcome.  At a Five Way Friday (Michael’s band that provided the backdrop to literally countless great nights of ours over the last 20+ years) show sometime in the last five years, we joked that we were all way too old for the set not to start until after 11:00 PM.  This man will be missed but hopefully everyone will strive to be a little more like Mike.  


  • Convergence in honor of Freebird tomorrow (10/27) at The Castle – 5:30.  Tell the gate guard you are there for F3
  • Runvergence at Ramble Friday (10/29) at the Five Points Fountain – 5:30 launch
  • F3 9th Anniversary Convergence – Saturday 11/6 – Details to Follow

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