Q: Dill

PAX: Dirty Dog, Ralph, Tonka, Moo Moo(Respect), Gator(Respect), Cabbage, Palladean(Respect), Dill, Breadbox, Micro, Viking, SoCrates


Welcome, Disclaimer (Mary Persons is not liable for any injury), Mission statement of F3

Daisy Picker IC 10
Bear hug IC 8
Standing Quad Stretch IC 8 (each leg)
Moroccan Night clubs IC 10

Mosey to Benches in front of school

Shared with Pax that I’m currently 12 days into Marathon Training with No rest days yet. Felt the need to workout to music for motivation this morning. Took song requests from the Bellewood boys the night before. They knew it was a set-up but they obliged anyway!!

We’re going to call this the Jukebox of Pain! Had 15 songs picked and we would AMRAP an exercise with the first letter of the song for 1:30-2min each.

Dips- Don’t Worry, Be Happy
SSH- Shiny Happy People
Squat- Sittin on the Dock of the Bay
(Gas) Pumps- Purple Rain
Merkins- Message in a Bottle
Step-ups – Stairway to Heaven
Mountain Climbers- Man in the Mirror
Run in place- Rocket Man
No Surrender- Never Gonna Give you Up
LBC- Livin on a prayers
Werkin – Welcome to the Junglr
Bulgarian Split Squats – Back in Black
Peter Parker’s – Paradise City
Freddy Mercury- Fishing in the Dark
Burpees- Big Energy (Ralph’s Pick)

Mosey back to Flag


Hillbillies 12 IC
Big Boy Sit-ups 12 OYO
E2K (oblique crunch) 15 OYO (each)

Count-O-Rama, Name-O-Rama.
Announcements – Saturday Pop-up workout at the Foxhole Saturday September 10th 7am (Pre-Ruck 6am), Labor Day Road Race, Iron Pax at Red Dawn every Saturday in September
Prayer/Praise –
Tonka’s uncle cancer treatment in Houston TX, Socrates Father (Cancer), Ralph’s Grandpa (Cancer)