Q: OneHit

PAX: OneHit, Mr Fixit, Maestro, GPS, Love Set, Billy Jean, Run Flat, Funyun, Sloppy Joe, Bewyak, Big Chick, Spackler, Whitewalker, SEC

After a 0600 pre-ruck by Spackler, Maestro & OneHit…11 other HIM showed up and we got to work.

Disclaimer and Core principles were stated as well as a wonderful Spackler rendition of the f3 mission statements.

WARM-O-RAMA: bear hugs, chinooks, windmill, daises pickers & trunk rotations x 10



Reminder that it’s you against you, the last man is often working harder than the first.
The pax were told/encouraged to get after it and that’s exactly what they did.

We found a white board with a version of this written on it:

The Danny Dietz Jr, Bonefrog WOD

This is what it looked like-

400 meter run (1 lap)
20 Squats
400 meter run
20 duck walks
400 meter run
20 mountain climbers
400 meter run
20 Bonnie Blair’s
400 meter run
20 Werkins
400 meter run
20 SSH
400 meter run
20 Merkins
400 Meter Run
20 Burpees

Several men did extra laps together (great to see!)
After much encouragement and mumble chatter and a brief discussion of how we motivate each other to keep pushing forward even when it gets tough, in f3 & especially in life,

We all finished together and then we lined up on the football field goal line for:

10 bear crawls, 20 sprint -length of football field
20 bear crawls, 10 sprint- length back to start

Mosey to Mary


The Pax were asked to raise hands for those who hadn’t Qd a workout before, they did just that , and several of those pax were called on to lead a exercise in Mary. They were taught how to announce the exercise and words to use, etc. ( each did great )
Run Flat- 20 Peter Parker’s
Billy Jean- 20 Dying super dead Cockroaches
White Walker- 20 LBC
Sloppy Joe- 20 Big Sit Ups
Funyun- 20 Freddy Mercurys

RECOVER was announced!

Count-O-Rama, Name-O-Rama.
Announcements – rock climbing & 5k opportunities coming up.
Prayer/Praise – Bewyak friend bike accident, Praise for Mr fixits brother Whitewalker for visiting and continued sobriety!, prayer for sloppy joe and all kids starting school
Then we:
Pledge it out