Author: Purple Rain

A PAX of 11 strong gathered in the far parking lot of the AO, ready to subject themselves to an hour of unknown chaos. Each went to bed the night before after experiencing completely different Fridays from one another. They set alarms which woke them in the middle of early morning REM cycle sleep. They silently donned workout clothes, headed for the door and the damp, leaving behind sleeping families, setting off from the four corners of the map to assemble with precision and punctuality, anticipating the hard thing. The PAX turned an uninspiring, overcast fall morning into an all-consuming, inner-mounting flame. We got after it hard, setting all involved on a trajectory of success for the day, for the weekend, for forever.     

Run around the perimeter of the park to the tennis courts. Circle up. 

SSHs, jazzercize, helicopters, dead man hang, cherry pickers, copperhead squats, merkins, Thor’s chair, wife stretches, Roscoe’s mom, Michael Phelps. 

Run from the tennis courts to the concessions stand next to one of the long parking lots.

The Longest Parking Lot: 

All exercises performed across the length of the parking lot. 

Broad jump burpees, turn around for a lunge walk, turn around for bear crawl, and turn around for an easy jog across the parking lot. Styled after the longest mile.

At/on the concessions stand:

20 donkey kicks, 15 merkins with feet elevated on a bench (repeat 3x)

11s down the length of the same long parking lot. SSHs and crabcakes at each end.

Time called. BTTF. 

Names, numbers. Announcements:

– The Bridge workout, 10/25, Bootleg has the Q, reach out to him if you’re interested in attending and making a BIG community impact

– Chili cookoff coming in November (exact date t/b/d) 

– Daddy/daughter dance in December (I believe exact date is still t/b/d)

YHC took us out. 

Thanks, guys, for sticking by me and fueling the flames, and for letting me lead you. Until next time!

Four gloom brothers denied the fart sack a win, choosing instead to confront the dragon of chaos to capture the treasure it guards. Pleasant weather, funny mumble chatter, we had a decent schvitz and covered close to three miles. 

Run over to parking lot. SSHs, Andy Dufresne, dead man hang, cherry pickers, copperhead squats, merkins, Roscoe’s mom, the Hermey stretch, the wife stretches

We ran the full track around the perimeter of the park and acted as if there were four corners. Non-prostitute style. The “corner”exercises were: 10 broad jump burpees, 20 mountain climbers, 30 lunges (15/leg), 40 groiners. 

I wanted to go to the tennis courts, so we ran halfway around the park again, completing two corners. The corners were: 10 burpees, 20 scrunchy frogs. 

Dora at tennis courts. Runner runs the perimeter of the court, 100 chain smokers, 200 mountain climbers double count, 300 monkey humpers. 

Run to the concessions stand. 20 hoedowns followed by 20 merkins with feet elevated on a bench. Repeat 3x. 

One final, non-prostitute style four corners around the parking lot. Corners were: 10 burpees, 20 jump squats, 30 mountain climbers, and 40…something. We did 40 of something. Time called. 

Hermey took us out. Prayers for PAX on IR. 

Good hustle this morning fellas! The best way to begin a weekend that I can think of. Thank you for letting me lead you!  

At least that’s what I thought might happen when I was lying awake in bed at 6:15 listening to the thunder and sweeping rains outside. Of course, the forecast I consulted before signing up for the Q was wrong. But this is F3. And thunder can’t strike anyone. The show must, and will, go on. 

At 6:57 it seemed a self-beatdown would be the day’s order. But the Wrangler with tinted windows next to me suddenly showed signs of life with Tin Man emerging to join. On the horizon an F3 institution came into focus through the gloom; House Party, beams of light radiating from his silhouette, set down his ruck to join the bootcamp beatdown. Pierogi screeched into the lot, and Shawshank, another much beloved F3 staple, rambled over with two (!!) FNGs in tow. Immediately after that we spotted Cha Cha, running toward the PAX around the perimeter of Rockwood like much needed air support that’s finally come through. What a difference 5 minutes makes. 

SSHs, helicopters, copper head squats, dead man hang, merkins, LBCs, Freddie Mercurys, Andy Dufresne, 10 burpees

Indigenous peoples run, man in back = 3 jump squats. To the pickleball courts! 

10 burpees. Dora. 100 chain smokers, 200 LBCs, 300 SSHs. Runner around the perimeter of the pickleball courts. 10 burpees once everyone finished. 

Mosey to the parking lot next to the dog park. 10 burpees. Next came 11s running across the lot. Scrunchy frogs and jump squats. 10 burpees.

Mosey to the far parking lot next to the power lines and the grass covered hill. 10 burpees. Mosey to the bottom of the hill. 

Partner up. One partner crawl bears, or bear crawls, up the hill. The other partner runs to the top of the hill and performs 10 burpees, then runs back down the hill to relieve their partner, switching places to resume the crawl up the hill. Partners switch places until they reach the top of the hill. Once at the top, crawl bear/bear crawl back down the hill, partner running to the bottom of the hill, performing 10 burpees, then running to meet and switch places with their partner. 

Five minutes remained and I really wanted to hit 100 total burpees for the workout. The PAX were instructed to do 10 burpee sets with a rest between, or in the alternative, 10 merkins with a rest between until time.  

Excellent job. FNGs performed admirably, and so did the rest of the PAX. Greyhound and Castaway were newly minted today! Solid dudes who put in serious effort. Hope to see them again soon.

Names. Numbers. Announcements. YHC took us out.

I always get a big boost from working alongside my brothers in the early morning hours. 

Thank you for letting me lead fellas. Until next time!

Nine studs set this overcast, damp morning aflame, while some of our brothers ran in the 10k, or the blue ridge marathon (Big Rig!). We honored their efforts today with max effort of our own. F3 workouts always leave me in an improved mood, the mumble chatter, the HIMs, the accomplishment of not fartsacking, showing up and putting in the work. It sets the tone for the whole day. 

Start things off with an indigenous people’s run, man in back does 3 burpees, runs to the front. You know the drill. We ran around the main track to end where we began. 

SSHs, Andy Dufresne, dead man hang, cherry pickers, copperhead squats, merkins, tempo Freddie Mercurys, butterfly and “high school” stretches, Thor’s chair (10 scrunchy frogs, 1 double count American hammer, 9 scrunchy frogs, 2 American hammers, 8 scrunchy frogs, 3 Am hams, etc.), downward dog and cobra stretches

Run to the far trailhead where the pull up bars are. Exercise bank time. 

-500 burpees, one man at a time does 8 pullups then rejoins the circle, next man does 8 pullups, until the total 500 burpees is reached

-1000 squats, replace pullups with 10 dips

-1500 monkey humpers, replace pull-ups with 15 incline merkins

Four corners, no prostitute. 10 burpees, 20 jump squats, 30 shoulder taps, 40 high knees 

Four corners, no prostitute. 10 spiderman merkins, 20 ball dippers, 30 SSHs, 40 double count mountain climbers

Run to the snack shack. People’s chair for a 10 count, 10 we’re not worthys, bernie up steep hill. People’s chair for a 20 count, 15 WnWs, bernie up hill. People’s chair for a 30 count, 20 WnWs, bernie up hill. 

Triple check. Donkey kicks, single leg step ups, runner down the stairs then back up the opposite staircase. 

BTTF. Heremy led broga for a couple of minutes. Time called. 

Names, numbers. 

Century run/ruck. Do it. Woodsman 1-year Q @ The Alamo this coming Monday. Opportunities to travel to The Bridge coming up with Corned Beef this month and Hermey in May. Reach out to either HIM if you’re interested in posting. It’s an awesome experience. 

Prayers for Big Rig’s safety, endurance and resilience, for Liv, for Wildcat, for The Tryhard Family, and for the PAX at large. Thanks for our countless blessings, help us to see them. 

Great morning fellas. Thanks for letting me lead!