The scene:

Rumble, 70° clear skies, cool breeze, wet ground


Wee Man


Wee Man (QIC), Foxy, Cinnamon, Frodo, Night Light, Pom Pom, Spirit Fingers, Band Aid, Booger, Knobby, Paycheck


I’m not a professional / you haven’t paid to be here / workout at your own pace and your own risk / F3 is open to ALL men/ Watch out for bounce passes to the face/


Little Arm Circles

-Forward x 10 4CT IC

-Backwards x 10 4CT IC

-Overhead x 10 4CT IC

-Front Claps x 10 4CT IC

10 Burpees


Mosey to left side parking lot

Partner up

One does suicides while the other does:

• Big Boys

• Merkins

• Squats

While one pax is running, the Pax doing exercises must give positive encouragement to the runner.

New York

Run complete circle around the school campus (0.5 miles)

Then do:

50 Merkins

50 Big Boys

50 Squats

Who’s familiar with New York, New York?

It’s the city so nice, they had to name it twice.

Repeat New York to make it New York, New York.

Spoiler at (00:44)


Protractor: 90, 45, 6, 44, 16, 18, 88, …..ground

American Hammers

V-UP toe touches

Flutter Kicks





Thank you for letting me lead you this morning, brothers!

I was constantly accused of making it up on the fly, but that was not the case. Foxy started mumblechatter early and heavy. Also, kudos to Bandy for the Mumblechatter Play of the Day while doing LBC’s instead of BBS…. “I’m making up my own workout like your making up this one.”

I could tell the pax were getting tired as they all started talking about sports during squats and losing count.

In the COT, Foxy asked Paycheck if there’s anything we can do to help him out this week. A direct request to help a brother out if anything was on his mind. I dig it! We need to do more of that!

Until next time, that’s all folks!

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