The rain and cold did not stop seven properly dressed (expect maybe Anthrax) men from getting stronger. Here is what went down around the big city block: Mosey to the NW corner for COP: SSH’s, DQ’s, Ukrainian Soldiers (in honor of Zelenskyy escaping the war in order to have tea with our top officials), Imperial Walkers, Jazzercizes, Arm Circles, Copper Head Squats Large 4 Corners (bro code style) Starting at the corner of Westmoreland and Grove complete 30 Monkey Humpers repeating at each street light heading to next corner. At the corner of Cary and Westmoreland, complete 20 Squats repeating…

4 knuckleheads looked at each other and questioned why they were here….YHC did his best to keep balls-and-back dry as possible as we ventured out into the cold and wet areas surrounding Mary. Copious amount of running coupled with various exercises along the way. Moleskin: YHC learned some new terms today including “White Knuckling” and “Seagulling”….quite possibly, one has to precede the other…. Announcements were quick as the pax was ready to jump in their cars, and showed no-patience for the Q’s eloquent and awe-inspiring close. Saab abides

8 gents descended upon Mary to see what she had to offer, this is what transpired….more or less… COP: Copius stretching Neighborhood Loop: Run then perform 50 of an exercise (3 iterations)…LBC, M-Climbers, Flutter Kicks Triple Check: Chicken Peckers, WWII’s, Run out, 10 HR Merkins and Bernie Sanders Back Derkins and Merkins: Two stations, visit each 3 times. Ten reps of aforementioned Descending Doras: 300 Hello Dollies, 200 LBC, 100 Merkins. Partner runs to pull up bars (5 reps) Few minutes of Mary Announcements: Christmas Eve morning at the Bridge. Come one, come all… TYA is taking donations for F3…

A nefarious nine gathered in the gloom to kick off December with a bang. Here’s what happened: COP on the corner: SSHs // DQs // Ukrainian Soldiers // Imperial Walkers // ADPs // LBCs // Planks 11s: Dips at Picnic Tables, Merkins at the front walk of the school Triple Check on the blacktop: P1: American Hammers // P2: Jump Squats // P3 50 2x Mtn Climbers Dora on the tennis courts: 250 Squats // 150 WW2s // 50 Burpees COT: Namearama, Numberama, YHC took us out NMS: Prayers for Faceplant’s family with a new baby, Honeymoon’s family after the…

9 strong posted for Mary this morning and here is how it went down. Warm up = stretch it out baby ! Bench work – 3 sets 10 incline merkins, 10 dips, 10 step ups Mossy to the blacktop for triple check – run across blacktop, WWII’s. Squats Mossy to Tennis courts – begin at the end line – run (3 lines each court 4 courts burpee – reverse run backward repeat burpee. Next round lunge (3 lines – 4 courts Merkin – reverse lunge back repeat merkin. Pull up bars : 3 sets of 5 pull ups pax does…

A classic 6-pack of characters came out to give each other a hard time, crack some jokes, discuss music, and possibly workout. Over to the front of the school for COP. Introduced some yoga to stretch us out a little. Off to the side of the school for Lindsays: Donkey Kicks, bear crawls, merkins, and lunge back. Over to the parallel bars for Jerkins. Over to the next station for Wilson’s Dying Boxing Cockroaches. Over to the field for Triple Check – Run the length of the field, flutter kicks, Carolina Dry-docks. Over to the monkey bars for leg lifts…

7 strong posted at Mary this morning and here is how it went down. Mossy to the blacktop for warmup’s Track work : partner up 10 boyah merkins run track in opposite directions when meet again repeat exercise run back to the start repeat exercise. Repeato but the exercise is Wilson’s boxing cockroach, Repato but the exercise is decline merkins. Mossy to the pull up bars : Pax does exercise while one does 5 pullups then switch off till everyone is through. Total of 15 pullups per pax member – exercises during pull ups are incline merkins, dips, plank. Mossy…

Funny Car took the Q at 45MOM today and five warriors had the dampest dry workout in memory. Oct 15 is the 4th anniversary of my open heart surgery to replace my calcified and bicuspid aortic valve. I attribute F3 to helping be in good shape physically, spiritually, and emotionally for the surgery and to have a strong recovery. WARMARAMA A few of the exercises I did daily during the early weeks of recovery from open heart surgery. Four deep breaths, toe taps, mini squats, bicep curls side-kicks. Side Straddle Hops 20 cadence, Bat Wings 5 cadence, Copperhead Squats 15 cadence, Imperial Walkers…

Nine PAX stood ready to launch on a perfect fall morning, soon joined at the literal last minute by a six-foot stallion driving the best 1988 had to offer. Temperatures were 70 and sunny. According to the engineer who installed new lighting in the teachers’ F3 Parking Lot, the following might have happened: One two three four full warm-up laps around the Parking Lot (the beatings will continue until morale improves). Form a single line. Indian Native American lunge walk. Pax line up and lunge in single file. Last man does 10 burpees, then moves to the front of the line. Ah, forget it. Last man did…