The Magic Mile XXL

15 testosterone filled warriors boldly stepped into the gloom and soon found themselves facing an unfamiliar Q and AO.  And what do you get when you combine an AO that requires a mile round trip run with a little pole dancing?  The Magic Mile XXL.  It went a little something like this…

Disclaimer given and the PAX moseyed out the front entrance of the hood to the childcare/skilled care facility driveway.  Before we could even start the warm-up, YHC realized dodging cars would not be in the best interest of the PAX and we moved to the childcare lot.


  • SSH x 19
  • IST x 17
  • Windmill x 15
  • Squat x 13
  • Merkins x 11

Mosey to entrance of the shopping center as mumble chatter about breakfast at Taco Bell ensued.  YHC is a big fan of Taco Bell’s Cinnabon Delights at breakfast or any other time of the day (full weight disclosure below), but I digress.  The PAX grabbed a light pole for the following:

  • Calf Raises x 10 (insert pole dancing jokes here)
  • Incline Merkins x 10
  • Dips x 10
  • Derkins x 10

Mosey to wall and partner up for Peoples Chair/Muscle Ups.  Partner 1 holds the Peoples Chair while partner 2 runs to wall for 10 muscle up, then switch.  Repeato for 3 rotations total.

Mosey to hill for a 5 to 1 ladder of Burpees at the top and Mason Twist at the bottom.  Back to a wall for a Balls To The Wall Marathon.  The Virtual Trophy went to King Julien.

At 6lbs over an eighth of a ton, YHC knows what it feels like to be bringing up the six.  So the biggest concern with an AO half a mile away was getting too spread out on the way back.  Necessity was once again the mother of invention and the Mosey/Mary was born to break up the half mile back and keep the PAX together.


  • LBC x 15
  • Low Flutter x 20
  • Squirm x 19
  • Reverse Crunch x 15

Back to the swim club parking lot for traditional Mary:

  • Al Gore
  • Low Dolly x 15
  • Circle Merk
  • Plank Jacks x 15 (@The Farm’s choice)


The Moleskin:

  1. Great work by everyone.  I love the vibe of strong encouragement Davis Lake is throwing down.  One month in and this group is growing in strength and numbers.  This is already an F3 Nation success!
  2. As a rule, YHC doesn’t encourage pole dancing or watching those who do.  However, given the opportunity to work calves, I couldn’t skip it.  Truth be told, I had planned on hitting the poles again on the way out but was concerned about time.
  3. Sorry, not sorry if someone(s) felt mislead by my description of the wall height for muscle ups.
  4. @Bolt and @Freon – FNGs no more!  Welcome to F3 and keep posting.  It won’t get easier but you will get stronger.
  5. @The Farm, @Chicken Strip and @Schultz – nice to reconnect with you guys.
  6. @Piston – I was standing near near you at your first post when you were named.  Keep posting and putting the EH on other men.  Well done.

It is an honor to lead the PAX and I am always humbled/inspired at the sight of men who will cast off the comforts of the fartsack to not only personally get better but encourage their brothers to get better as well.  The greatest book of wisdom the world has ever known declares – “Iron sharpens iron, so one man sharpens another”.  I will be better today because of the 14 men who I shared the gloom with this morning.


4 thoughts on “The Magic Mile XXL

  1. Alcatraz Post author

    Looking forward to the 4th of July convergence @F3DavisLake this Saturday!

  2. The Farm

    Alcatraz, thanks for the strong lead brother! Word must’ve gotten out that you were coming since we haven’t had a group that large come out on a weekday in a while. I might’ve been a little (too) excited when I saw the wall because I knew what was coming next…same for the muscle ups. I had been looking for those. #wewillusethoseagainsoon

    Good job to all today. Good seeing you Coal and welcome back Asphalt!

    1. Alcatraz Post author

      @ChickenStrip was eyeing the stairs on the way out of the Harris Teeter parking lot. My guess is you will be doing some #ReverseSpiderMans in the future. There were 2 sturdy benches in that little area below the stairs. They may not be solid enough for box jumps, but felt good for step ups.

      1. The Farm

        Aye! I didn’t see those…all we need now are some pull up bars and it sounds like the pax are working on that also. The gears are turning!

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