The Dictator’s 4th Anniversary

21 Pax met up in the gloom this morning for a Dictator-led beat down that has all too few-and-far-between. It went a little something like this:

Mosey to bus lot:
SSH x15
Merkin x15
Imperial Storm Trooper x15
Mountain Climber x15
Windmill x10
Burpee x10 OYO

Mosey to football field hill: partner up.
Round 1:
Partner 1: bear crawl up / regular down
Partner 2: AMRAP merkins
Rinse & repeat until team gets to 100 merkins
Round 2:
Partner 1: quadraphilia up / regular down
Partner 2: AMRAP jumping lunge
Rinse & repeat until team gets to 150 jumping lunges
Round 3:
Partner 1: bear crawl up / regular down
Partner 2: AMRAP LBC
Rinse & repeat until team gets to 200 LBC
Burpee x5 OYO

Mosey to the track / get with your partner:
Partner 1: 400 meter run
Partner 2: dips While u wait (round 2 was dips & derkins while u wait)
Repeato — team total of 4 laps
Burpee x10 OYO

Charmin special ladder, starting at 7
5 SSH, 5 air squats, 5 merkins, 5 LBC
4… 3… 2… 1…

Fast mosey to Mary / then jail break
Low Flutter x15
Freddie Mercury x15

COT / prayer / out



  • Guys, sorry about the double-work on the quads there with jumping lunges combined with quadraphilia. Tough combo and poorly executed audible!!
  • Don’t know about y’all, but that doubled-up 400 kicked my butt.
  • @Magic Dragon, great to see you back out, brother! Hope to see you a lot more and hope today was a good (albeit kick-in-the-teeth) welcome back!
  • Great to get to know some of your names — too often I know your faces without your names since I always have to leave early.
  • Pleasure to lead you guys — as I mentioned, it has happened all to infrequently lately.

Last but not least, I need to shout out to F3 as a whole. What a blessing it has been in my life. Just thinking today about how good it feels to have worked out in the morning. I feel like a million bucks after pretty much every time I work out. The spirit of camaraderie that we share, the encouragement, the challenges — it’s all so fantastic and I feel privileged to be walking through F3 with you guys. As I mentioned in COT, we all know a lot of guys that could use this. Keep working on ’em! As we all know, the early mornings become nothing compared to the benefits of keeping our bodies in shape, sharing the brotherhood and thereby making all of us collectively better men. I’m thankful to the Lord for you guys and what F3 has meant to me. Game on!!

4 thoughts on “The Dictator’s 4th Anniversary

  1. Google

    @Google was there! That is twice I was left off the back blast in a week, by the same family none the less! I am going to have to start making my presence known a little more. j/k. Anyways great lead @Chavez.. solid beatdown and you definitely pushed us with the hill and the track work.

    Congrats on your 4 year mark!

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