One Way Out

QIC:  Sawed Off

PAX:  Peaches, Walk Off, Big Spur, Spaulding (Respect), Nae Nae, Chum Bucket, JV, Adidas, Buckeye, Squid (Respect), McFlurry, Dabo (Cotter), Sawed Off

At 6:30am, an announcement was made informing PAX that Saturday’s workout would travel to Dabo’s front yard. An enthusiastic collective response was offered.

CONDITIONS:   43 degrees, still.

DISCLAIMER: Not a trained professional, push yourself, push the man next to you, modify where necessary. Don’t get hurt.


TTT x 10 IC

Merkins x 20

Diamond Merkins x 10

Crucible Merkins x 10

Hand Release Merkins x 10

Squats x 20

Jump Squats x 20

Lunges (each leg) x 20

Monkey Humpers x 20

LBCs x 10

BBSUs x 10

Flutters IC x 10

Hammers IC x 10

The Motivator from 10


D – econstructed burpees x 10: on the Qs count, PAX execute 10 squats, 10 groiners, 10 merkins, 10 groiners, 10 jumps. R&R 9, 8, 7, …

A – tms (15/10/5): on the Qs count, PAX execute 15 alternating shoulder taps IC, 10 tempo merkins, 5 mountain climbers IC

B – at wings: On Qs count, PAX execute 20 forward arm circles IC, 20 backward arm circle IC, 20 seal claps, 20 overhead claps

O – utlaws: On Qs count, while in flutter position, PAX execute 10 circles counter-clockwise with feet and 10 circles clockwise with feet.


Hello Dolly x 10 IC

Box Cutters x 10 IC

LBCs x 10

Merkin Ring of Fire x 5

Jim Braddocks x 25

Lt. Dans 5/20

Diamond Merkin Ring of Fire x 5

Jim Braddocks x 25


Lt. Dans from 6/24 to 10/40



Announcements – Sell butts and sign up to help; let’s continue to add variation to our workouts

Prayer Requests – Nicole, Eric and unspoken


During COT, Dabo said it best: when you’ve been on the shelf for a while, you don’t realize how much you appreciate and need F3 until you’re back in the gloom. The early mornings, the cold, the soreness: it’s all worth it once you’re surrounded by brothers that are lifting you up.

T-Claps to Peaches and Big Spur for constructing the idea of a mobile AO. Kudos to Dabo for being receptive to it and understanding the intent. Thanks to TYC PAX for making the trip over. We may have multiple sites, but we’re one group.

Those of you that live in gated communities may think you’re safe from this type of guerilla tactic; you’re not.

YHC was a little hesitant and quiet early on as I know Dabo has guns inside. Fortunately, a bunch of middle aged men jumping around in spandex didn’t come across as threatening.

This morning was evidence that we can have a rigorous and effective workout while never leaving the flag. There are more than 700 different exercises in the exicon; let’s put them to use.

If we had to put together a basketball team, I’d be concerned for this group. Not much ground clearance on those deconstructed burpee jumps.

I love this group. I love the people in this group. And I love the physical, social and spiritual benefits that this group provides me. While it may be cliche or perhaps a bit sappy, in my estimation, F3 is about so much more than a workout and it’s my sincere hope that others get as much from it as I do. If for whatever reason, you feel that something is missing, grab and brother and confide in him. We’re not made to go at it alone.

It’s always a pleasure to lead.

Sawed Off out.

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