Like Major In The Morning

11 men from MeCa gathered for #LastCall and hurled a few insults at the JV team (that 6:00a workout) as they finished up with time to spare.  YHC hopes they started early.  Nevertheless, our mumblechatter guilted @Glock into staying for the warmup.  FNG Devin was welcomed, disclaimer given and we were off.


  • SSH x 19
  • IST x 17
  • Mountain Climbers x 15
  • Windmill x 13
  • Merkins x 11

The Thang:

Mosey to baseball concession stand and partner up.  Partner 1 holds down the People’s Chair while partner 2 does 10 box jumps then switch.  One set only as we had lots of reps to go.

Mosey to rock pile and the PAX was instructed to get a medium size rock.  Holding on to rock, circle up for 1 minute each of:

  • Romanian deadlift
  • LBCs
  • Calf Raises

Along the side of the road the PAX partnered up again. Partner 1 runs around grass island sans rock while partner 2 starts the following with the rock:

  • 150 Lunges with Overhead Press
  • 200 Merkins with hand on rock switching hand on every multiple of 10
  • 250 Squats with Curls aka. as Major In The Morning (explanation below)
  • 300 Bentover Rows

Time was called and the PAX moseyed back to the concession stand for the Pretzel Crunch x 15 each side.  YHC demonstrated some awkward cadence calling at this juncture (see Moleskin for explanation and a lame attempt at redemption).

Mosey continued to the parking lot for Mary:

  • Low Flutter x 25
  • The Squirm x 20
  • Low Dolly x 15
  • The W x 15
  • Rosalita x 15

COT and BOM (locked shields version)

The Moleskin:

  • @MajorPain never disappoints.  He led the charge in recognizing/ridiculing the JV team.  It was a struggle for him to select anything less than the largest rock in the pile, but he followed the Q’s suggestion.  He didn’t listen to the Q as he took one lap holding the rock over his head (much to the dismay of his partner, @Chowder, as it meant more time to do reps).  And finally, his comments named the downPAINment.  While YHC was explaining Squats with Curls, @MajorPain declared it was how he had to get out of bed every morning because of, well, um, you know.
  • FNG Devin is the 2.0 of @Brinkley.  So to keep the great legacy of Sports Illustrated swimsuit models in the family, a name was selected.  B Decker.  It continues the family tradition and ushers in the new generation.  Great work today.
  • Only one team completed all the reps – @Conchito and @Murdock.  They were led by @Conchito’s Merkin superpower.  Well done.
  • YHC has been reading #FreedToLead and made an attempt that can only be labeled as #FAIL.  The hope was to substitute the mission of F3 as a way to call cadence. “To plant, grow and serve small workout groups for men for the invigoration of male community leadership.”  It was one of those things that sounded like a good idea in theory, but didn’t translate to reality.
  • Announcement was made for F3 Dads at Pathers Stadium today at 1p
  • Requests were made to remember those who are walking though loss of loved ones.  It’s never easy.

It is always an honor to lead the PAX.