A Beautiful Day In The Rail Yard

19 men entered The Rail Yard on this beautiful morning for an impromptu Solo Cup led beat down.

Mosey to lower lot

Warm Up

  • SSH x 20
  • Mountain climbers x 20
  • Windmills x 15
  • Imperial Storm Troopers x 15
  • 5 Burpees


The Thang:

Mosey to library steps.

  • Reverse Spider Man Merkins up the steps
  • Lunge down the ramp
  • Plank

Repeato x 2


Mosey to Ladder hill

  • 1 Burpee, 1 Jump Squats, 1 Dips…
  • 10 Burpees, 10 Jump Squats, 10 Dips


Mosey to football field Goal line


Merikin Ladder

  • 1 Merkins /Sprint 10 yards, 2 Merkins /Sprint 10 yards, etc… until 10 Merkins s/Sprint 15 yards

Repeato x 2


Mosey to lower Parking lot


Johnny Cash

Circle up:

  • SSH
  • LBC
  • Air Squat
  • Merkins
  • Jump Squat

Repeato (until everyone has made one trip around the circle)

Mosey to the Upper lot

  • Step ups x 10


  • Mason Twist x 15
  • The Dubya (W) x 15
  • Squirm x 15
  • Crunchy Frog x 15
  • LBC x 15
  • 10 count Homer to Marge x 5


  1. Thank you for the opportunity to lead.  A lot of strong work by all.
  2. Great to see the men in Q school.  Thank you for stepping up to lead.
  3. A lot of questioning of YHC’s Qing this morning. Several even had the audacity to suggest that YHC’s time management may not be on point.  Their insolence cost them some extra merkins.
  4. I do need to dial in the 10 count Homer to Marge.  Thank you for your patience.
  5. Welcome @Unbreakable.  Strong work today bud.  It doesn’t get easier, but you do get stronger
  6. Time to HC for The Bear.  http://f3nation.com/2015/04/10/the-bear-2015/
  7. F3 Dads: http://f3nation.com/2015/05/13/3rd-annual-f3-camp/
  8. Special Olympics Torch Run, see @Gapper: http://f3nation.com/2015/05/20/preblast-special-olympics-unified-relay-across-america/


8 thoughts on “A Beautiful Day In The Rail Yard

  1. SoloCup Post author

    Also enjoyed the heart warming rendition of the old Travis Tritt song, It’s a great day to be alive. Thank’s Hootie

  2. Hootie

    Don’t think anyone questioned the Q’s time management. Think the chatter was about the Q doing said exercise and not standing around discussing what said exercise was and how said Q planned on doing it. #KeepMoving #SunDialsNotHere

    As far as the train wreck at the end of Mary goes, I truly believe that was the side effects of sting from rare poisonous butterfly some years ago. At least that’s what I would stick with if I were you. Prison tats are for life. But so is Banjo. So you should be good to go.

    Speaking of Banjo…was that a fly by we got earlier or did the O2 deprivation set in early?

    Sun Dial expecting again or is it too soon for that?

    I know the sun’s still shining when BBQ looks into my eyes…

  3. Hootie

    And I’d be remiss in my duties if I didn’t give another shout out to all the aunts of F3. You are the backbone of all we do and would be lost as a Pax without you. #weird #bruce

  4. SunDial

    thanks for taking the lead, SoloCup.

    M is doing well but 4.0 is still not here…the contractions have stopped and we’re back home :/
    Hoping any time things will pick back up.

    Thanks for all the nice texts, well-wishes and prayers.

    1. Hootie

      @Sun Dial – apparently @Padre had something move in him Sat AM during the Bull Run and I don’t think it was the Spirit. Ask him what he did…or ask the poor lady that heard all about it while trying to have quiet time at RRCC. She now knows as well.

      Hoping #14 is hear soon and the M is doing well.

      BTW…do you have college funds set up for first 13? I can turn you on to someone if you need some help.

  5. SunDial

    Haha! I will definitely look forward to hearing more about it. Was is gas related? I assume so, considering the foggy windows in the back of bus 2 last year at the BRR!

    529s…check that! This baby thing is getting expensive…if only I knew what caused it!?

  6. Nautilus

    @Solocup thanks for leading. It was a great day to be alive. My garbs were soaked when all was done, good times!

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