April 30th, 2026 By Hops

4/28 Backblast

Clear skies and mild temps

Q- Gooney

Pax present:

Katniss, Homeland, Catfish, Luther, Tomby, LMU, Marlboro,

Fire Chicken

Pax not present:

Mayweather

Hops

Mountie 

Spud

PR

El Ab

Psycho

TP

Bozeman

Ezekiel 

Mayhem

Rambo

Neverland

Java

Brickyard

Scooter

Indy

Circuit

Loveboat

Grover

Popeye

Wham

Hansel

Ace

Captain Morgan

Warmup:

Jog around ASEC parking lot for some high knees , butt kickers, karaoke, and stall for a late arriving Tombstone. 

Mosey to Lee-Ann Dr drag strip for the Thang. 

4 poles = 4 exercises

1st pole- 5 Lunges each leg

2nd pole- 10 LBC’s IC

3rd pole- 15 Dry docks single count

4th pole- 20 Squats single count

 

Jog back to end of road and circle dental building. 2 burpees under covered entrance. Add 2 burpees each lap. 

Repeat-o until time called.

5 total rounds completed for a total of 3.05 miles, 25 lunges, 50 LBC’s, 75 dry docks, 100 squats, and 30 burpees.

Return to Mary for a few mins of broga.

Time called

Moleskin:

8 pax plus 1 Q gathered for a mild Tuesday workout. Q has a busy week this week.  I’m flying solo this week while the M is in Florida for a quick girls trip before my oldest arrives in FL on Thursday. My oldest 2.0 is in the culinary program at CHS and they have a cooking competition at Epcot this weekend. Cool opportunity, but not cool enough for me to go. Gooney doesn’t remember how to change diapers, so I’m a little anxious this week without my better half. Luckily, that season of life is behind me. Once I was called out on slack and volun-told I was q’ing, I jumped at the challenge. Glad to have the support of 8 close friends while the other 25 “not so close” friends slept in, worked out in a climate controlled facility, flew to Ireland to play golf, watched playoff hockey up north, hunted turkeys, yada yada yada ….

I’ve been attending F3 for 10 or 11 years now (I’ve lost count). I can’t imagine life without it. I come for the laughter and camaraderie. The health benefit is the byproduct.

-Gooney

“May we always have love to share, health to spare, and friends that care”

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