Rain? What rain?

11 focused and determined men braved the 59 degree rain for a major pec beatdown.

The Thang:

Run to the front of the golf clubhouse for the following Warmorama:

  • SSH x 25
  • IST x 20
  • Merkins x 20
  • Windmill x 15
  • Mountain Climber x 20

Run a lap around half of the parking lot, and return to front of clubhouse where proceed with the following:

  • Reverse spiderman up front steps
  • run back to parking lot, do 30 air squats
  • 3x

Run down hill, stop for “impromptu” burpees (20x) at cul de sac on left.

Run to picnic shelter to do the following exercises 3X:

  • 20x decline merkins
  • 10 jump ups
  • 20x incline merkins
  • run to far basketball goal, do 30x air squats, do lap around basketball court, return to picnic shelter

Stay in shelter, do the following exercises 3x:

  • partner assisted dips (20x)
  • LBC’s (30X)

Run to bottom of hill heading back toward clubhouse, do 7-1 ladder with merkins and jump lunges.

10 count, and then run up Hillspring to parking lot for Mary.


  • mason twist (20x)
  • pretzel crunches (15X each side)
  • W (20x?)
  • The Squirm (20x?)


Nice turnout considering the weather. To those newbies wait until the temperature drops into the upper 30’s and 40’s with precipitation- those will be some of your most memorable F3 experiences!. Think we did over 250 merkins, including burpees, impromptu merkins and reverse spiderman; hopefully there will be some sore pecs tomorrow. Based on a couple of post workout comments Q may need to go back to Q school to learn how to slow down cadence. Nice work this morning men; way to push each other.