Feeling Lucky


The Thang:

Today, 9 PAX tried the Horshoe….a workout stolen (and slightly modified) from another backblast. It was a WIB done OYO as a race against yourself (or the guy in front of you.) 10 laps around the track sandwiched with a ladder of exercises. Once done, total workout was roughly 3 miles running and 100 reps of each exercise (200 of mason twists).


  • SSH X A Bunch
  • Windmills X 20

Mosey to the track:

  • Lap 1
  • MericansX20
  • Lap 2
  • MericansX20, Jump SquatsX20
  • Lap 3
  • MericansX20, Jump SquatsX20, Scorpion Dry DocsX20
  • Lap 4
  • MericansX20, Jump SquatsX20, Scorpion Dry DocsX20, Mason TwistsX40
  • Lap 5
  • MericansX20, Jump SquatsX20, Scorpion Dry DocsX20, Mason TwistsX40, LungesX20
  • Lap 6
  • Jump SquatsX20, Scorpion Dry DocsX20, Mason TwistsX40, LungesX20
  • Lap 7
  • Scorpion Dry DocsX20, Mason TwistsX40, LungesX20
  • Lap 8
  • Mason TwistsX40, LungesX20
  • Lap 9
  • LungesX20
  • Lap 10

The moleskin:

  1. Strong work men. I didn’t think the entire PAX would finish, but you did at the buzzer. Next time, we’ll amp up the exercises. Burpees change everything.
  2. Several hours later, I’m still feeling this one. It’s a gift that keeps on giving as it turns the rest of the day into a workout. Stairs suck right now.
  3. Virtual trophy goes to @Mattress King; who lapped much of the field.
  4. Thanks for the push @Pox.
  5. In a short time, I’m seeing you guys do stuff that was inconceivable on your first post. Keep it up, try new stuff, and push yourself at every opportunity.


  1. F3 Dads: 7AM at Mallard Creek Park on Saturday morning will be a F3 Dads convergence. It’s a great opportunity to:
    • Make the kids burn off candy
    • Meet PAX members from other AOs and experience a big workout (we’ve had close to 100 at some workouts)
    • Show the kids what you do early mornings. All kids are invited. Any age, any gender. You can even bring your own dad if you’d like.
    • Have fun. My kids are amped about F3 Dads ever since they attended the first one.
  2. El Dorado: Seriously, you guys need to try this out. We carpool from the Wellington chase clubhouse at 4:50. We’ll have you back at about 6:35ish. In between is 60 minutes of parking deck bootcamp fun. It will push you. You will grow in strength, endurance, and speed in this workout faster than anything else we have to offer. HC now. Just do it.
  3. The Shield: Once a month, we converge for a 3rd F workout called the Shield. This month’s will be held next Wednesday from 8PM-10PM at Bootstrap’s house. Let me know if you’re interested and we’ll provide directions.
  4. Movember: This challenge occurs every year in November. On your own, complete 10,000 mericans over the course of the month. Break it up any way you want. Most do 333 per day. Some do more on Mon-Fri and take the weekend off. Mericans done in the workout you attend that day count towards the total.
  5. Fuel Challenge: There’s a fuel challenge going on right now. Let me know if you’re in and I’ll friend you on my fitness pal. Read more about it at http://f3nation.com/2014/10/24/fall-fuel-challenge/ .




7 thoughts on “Feeling Lucky

    1. Kato Post author

      I’m going to try a different workout every time I Q in an attempt to find one @Mattress King isn’t good at. That will then become my favorite workout.

  1. Pox

    @Matress King set the bar – look out Nanny and Stoli if you plan to lead a Stoner workout

    @Kato, thanks for the push, I kept hearing feet behind me even after we were done

    @Schnitzel: two posts in a week, looks like you’re back at it for good, glad to see you again

    1. Kato Post author

      I’m using my bum groin as my excuse for @Mattress King winning the VT. What’s your excuse?

  2. WaterBoy

    @kato great workout. Gave me ideas for November q. My first one.
    @ mattress king you are a beast and an inspiration
    @pox. Safe travels and thanks for the encouragement on the dark side of the track. I Really appreciated it. Safe travels.

    I really felt a difference today. Don’t know if I could have finished the day I started on 9/18. It was a
    Great feeling to go deeper into a workout with more stamina. Felt like I made progress today.

    And don’t forget the shoes. We had several donations and are up to 10 pairs.
    Shoe q

  3. Schnitzel

    @kato I have a love/hate relationship with the workout. Loved it on the mosey to the track, hated it around lap 5, loved it after lap 10, hated it this morning when I woke up and couldn’t move my arms or legs. Inspiring to keep coming to reduce the pain as I go. Hopefully weather will hold out for F3 Dads, should have some 2.0 contingency there, maybe 2.6, 2.7 and 2.8.

Comments are closed.