Red White and Boom, Twenty Five

Twenty-two loyal pax turned out to the perfect weather for an easy-to-understand workout on a fine Monday morning.  Much mumblechatter commented on this being a “rest day” after Pacer’s workout on Saturday.  Alas, Sunday is a day of rest, and Monday we’re right back at it.

And, tomorrow is YHC’s 25th Anniversary, so…

After a brief reminder of the mission of F3 and the disclaimer–with little correction–we headed to the old school to retrieve coupons (in the form of pavers), two for each of the Pax, with a mosey to the cul de sac and beyond.

In the parking lot near the theater, we started like this:


  • SSH’s, 25 IC
  • Sun Gods, Sobriety Style, 25 IC forward, reverso
  • Don Quixote, 25 IC (no room for questions about speed, though Crawdaddy mentioned getting his cardio in on the Warmarama…)

The Thang

After grouping in A’s, B’s and C’s (blessed is the man who figured this out rather than counting off), we started a simple set:

  • 25 Burpees, 25 Curls with the Pavers
  • 20 Burpees, 20 Curls
  • 15 Burpees, 15 Curls
  • 10 Burpees, 10 Curls
  • 5 Burpees, 5 Curls

Simple but effective, but there were still some questions.  My humble apologies for not answering and letting you figure it out.

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Next, the hill beside the school.

Eights:  7 at the top, 1 at the bottom….6 at the top, 2 at the bottom…to 1 at the top, 7 at the bottom.

  • At the top:  Prisoner get ups
  • At the bottom:  WWI get ups–down to your six, complete 1 WW1 sit up, stand up.  That’s one.

Some additional self discovery here, too–“so, we get up each time?”

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Leg Lunge Retreat:

Perform 25 lunges (single count), then perform 25 tricep kickbacks with the pavers.  Repeato twice, and then mosey the pavers back to the old school.  Thanks to Dean for helping to bring order to the paver return process.

Apparently the workout was not hard enough, because the Sugar Rays were doing suicides by the time that the last of the pax were clearing the school.


  • 25 Low Slow (no, really, slow) Flutters, IC  (kudos to Radar who said, “I bet we do 25”)
  • 25 American Hammers


Mulligan’s Alexis clear from cancer, feeding tube will be removed (much praise!)

August 11th, Kay Retreat, please sign up/

Kairos weekend:  Please sign up for a second hour--would really like to have every hour covered.  Just asking for a simple prayer sometime during the hour.

Kairos Prayer Vigil

Cube’s Birthday!!  32 years old.  I was of legal drinking age when he was born.  Wow, am I old!

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Sludge led us out-

Always an honor!

Dr. Evil

Hope you got enough….It’s supposed to be hard.