The Plank

PAX: Urkel, Joker, Big Perm, Big Easy, Shocker, Michael Bolton, Ballcock, Chomp, Paladin, Valley Girl, Madoff, Coach K, Slick Rick, Handy Manny, Mr. Clean, Peaches (QIC)


75  with 98% Humidity and a slight rain and the scare of a T-Storm.


SSH x 35 IC

TTT x 15 IC

IW x 15 IC

AC x 15 IC Reverse x 14 IC

Mosey around the short loop in Parking Lot


Partner up and lets Plank, not as an exercise but an acronym using each letter as and exercise!  Partner A runs short Parking lot loop while partner B does the following exercises.

P rison cell merkin burpees x 50.  Original intent was pull ups but bars were soaked from rain.

L unge, both legs count as 1. x 100

A lternating shoulder taps, both shoulders count as 1. x 150

olan Ryan, each punch to the imaginary Robin Ventura head counts as 1. x 200

K nerkins (Knuckle Merkin) x 250

Help last group finish with 50 Nolan Ryan’s together. 10 Count

Lets head to Pad and split into 2 groups of 8 for a Bear Crawl Relay Race.


Flutters x 25 IC

Back Scratchers x 15 IC

Dirty Dogs x 15 IC (Both Legs!)




-New F3 WordPress site is up and running thanks to Stones and Big Easy, if you have any questions on how to use it, check with Joker.

-Beach Bum Sprint Triathalon is this Saturday Coligny Beach HHI, need Q for the MOB.

-Big Easy gave T-claps for big improvements of Mr. Clean and Madoff over last couple weeks, good work men, consistency is key!

-Sign up to Q and get some #Qdrenaline!


-Family and friends of Terry Jones who passed last Sunday after a long battle with Pancreatic Cancer.

-Family and friends of Jokers neighbor who’s 24 month pregnant wife died in car accident on 278 Tuesday.


-Something must be wrong with Urkel’s car because the he has been biking to F3 all week? Or is he just a #beast?

-Madoff is a closet Bear Crawl Sprinter, it looked like a full size version Ray moving across the Pad.

-Joker took advantage of the pad being wet and used his hands as ski’s during the Bear Crawl Relay.

-After the AST’s and Nolan Ryans my Knerkins turned into Kn-knerkins (knerkins on knee) name compliments of Urkel.

-Prison Cell Merkin Burpees should never be done, but you have to keep Coach K happy.

Always a pleasure to Lead,

Peaches Out!


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