Burpeeless AND Weinkeless beatdown

7 lakers delivered a knockout punch to the fartsack, started their engines, and were ready to go this morning. A few men were noticeably absent. @Schultz, was absent AGAIN for my weinkeless workout. Perhaps he was scared away by the hints I gave about potential WIBs YHC has in store for this month? Also, no @Preamble this week…traveling? Fartsacking? @Piston was probably prepping to go under the knife. No, he’s not getting a new nose or face lift (as far as we know). We were thinking about you brother! Anyway, the workout went as follows:


MC X 15 IC
CP X 11 IC (For King Julian)

The Thang:

Mosey to Davis Lake Pkwy

Air Squats X 10 IC

Mosey to Corner of Davis Lake Pkwy & David Cox Rd.

10 Lunges each leg

Mosey across David Cox Rd. in front of preschool

Mericans x 10 IC

Mosey to in front of shopping center


Cross the street and grab a pole

Calf Raises x 15 OYO (for the kids on the school bus and early morning walkers)
Inclined Mericans x 15 OYO

Mosey to wall. At this point, YHC notices the stairs…stay tuned

1 min Air Chairs with 10 sec recovery x 3 times

Mosey to the wall behind the shopping center. At this point, YHC realized that due to Goose’s height, these would be no problem for him. Therefore, YHC promised to inflict an exercise on the pax that the taller men would hate. Goose retaliated by telling some REALLY bad jokes. However, some of them were math jokes which YHC secretly appreciated.

Muscle ups x 10 OYO
LBCs x 10 IC
Muscle ups x 8 OYO
LBCs x 10 IC
Muscle ups x 6 OYO
LBCs x 10 IC
Muscle ups x 4 OYO
LBCs x 10 IC
Muscle ups x 2 OYO
LBCs x 10 IC

Mosey back to steps
Grab a partner and do partner wheelbarrows up the stairs, then run around and switch partners so everyone has a turn

At this point, @ChickenStrip says, “@Farm, remember those things we did at MCP…spider mericans or, reverse something?” @ChickenStrip can somehow read my mind…it is weird.

REVERSE SPIDERMAN MERKINS for each man! The stairs were short and steep. Taller guys hated it. YHC loved it.

Mosey back to Davis Lake Pkwy

CDD x 10 IC

Mosey to in front of preschool

Mericans x 10 IC

Mosey to corner of David Cox Rd. and Davis Lake Pkwy

10 Lunges each leg

Cross the street and mosey down Davis Lake Pkwy

Air Squats x 10 IC

Mosey back to clubhouse parking lot


Plank Jacks x 10 IC
Crunchy Frog x 10 IC
Homer to Marge Medley with Low Dolly and Rosalitas
Pretzel Crunch


As always, it was great Qing this morning.

1) I’ve noticed that pax are starting to ask questions about our terminology. Two great sources are the lexicon on this site and Freed to Lead by Dredd and OBT. I recommend you looking at both.

2) During my Spartan race this past weekend, I realized how much F3 prepared me for it physically and mentally. The obstacles weren’t as hard as they once were and I was more cognizant of the six and helping others. Had we never launched this AO, I might’ve not been in the shape I am in to be able to do what I did. I thank you men for that.

3) The stronger we get, the more intense the workouts will become. We often lose form when we get tired. My team of five at my race went without injury until about mile 7 (of 8.5). Then I saw 3 people get hurt in a 1.5 stretch. Let’s make sure we focus on proper form to avoid injury so that we can continue to sharpen each other.

4) Prayers go out to all of our brothers who are in need right now. They know who they are.

The Farm

10 thoughts on “Burpeeless AND Weinkeless beatdown

  1. Piston

    Goose you need to see a doctor about your jokes!
    Speaking of doctors, my surgery went well
    The rupture was worse than the mri indicated so glad i opted to go under the knife, doc says i should regain 95% of my strength
    As arnold said,”i will be back!”

  2. Skipper

    Behind the shopping center? My goal today was run and say hi to men at 3 AOs. I arrived at #DL parking lot at 0545 and found 1 individual working out. His name was Steve (or maybe Scott?) and he was doing burpees with a backpack full of bricks. This guy has to be F3. Nope, Steve’s heard of F3, but currently prefers his lone wolf workouts. Steve is an obstacle race freak and will be in Killington, VT, later this month for a Spartan Beast. He was wearing his Battlefrog t-shirt and just finished the Spartan Sprint in Asheville. You guys may know Steve or have seen him in the gloom, alone. We need to put Steve on the top of our EH list at #DL. Go get him boys! Well, back to my story…Steve hadn’t seen you guys yet this morning. I left Steve and headed to the lake, nope…Capital Hill, nope…well they must be at the HT parking lot…ran there, but still no #DL pax. OK, one last time by the #DL parking lot on my way to #Precinct AO, no dice. #vanished
    I put in some good miles looking for you guys and ended up making it to #Precinct at 0620, just in time to watch all the cars roll out of the lot. I did catch @FieldofDreams and joined him on his walk home. Oh well, next time I’ll know to check behind the shopping center (though I still can’t imagine where behind the shopping center you were?) #gottashow2knowIguess

    1. The Farm Post author

      Sorry we ruined your plans but thanks for trying to say hello! We have seen him many times and have tried to EH him but he’s never responded. I’ve figured he’s a) wearing headphones b) in the zone or c) antisocial. He was doing burpees with a backpack last time I saw him. Intense! He should be an easy EH if we can ever catch him!

    1. The Farm Post author

      We will save that for when you return. Don’t want you to miss out on how fun that would be.

Comments are closed.