The Fartlek- Oz Blocker #2

  • When: 06/08/2020
  • QIC: Pyro
  • The Pax: Kevorkian, Peepin' Tom, Winthorpe, Oz, Plan B, Double Dipper, Pyro

First and foremost: Kudos to Oz for picking up some many Qs over the last 3 months!  That’s definitely being a HIM!

Warm-O-Rama: SSH, Arm Circles, Carrott Pickers, Mosey to Teebox #1 and over to knee wall for Inclined Peter Parkers IC x 10 and Dips OMD x 15

The Thang #1: Long 7s- Squats, run the driveway, Burpees at the entrance.  Kudos to Oz for crushing 9s and Winthorpe on 8s.

The Thang #2: #1 took less time than expected, leaving more time for: HBs (reverse Blue Hawaiian down steps, then bear crawl up the ramp).  6 laps in total, after the lap we did one letter from BLIMPS.

Mary: LBC x 25, Roslita IC x 10, Pickle Pointers IC x 10, 6 inches x 45 seconds/Rinse & repeated

Named and announcements (Pimento Cheese Biscuit is BACK at Bojangles!) and prayed.  Have a great week!


Oz Blocker #2

  • WHAT: The Fartlek
  • WHEN: Gather 0525, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: 66F, 88% humidity
  • WHY: Let the Oz Blockade continue
  • PREVIEW: Q the Fartlek, they said, it'll be fun, they said...

05/08/2020 Virtual Workout- The Last Dance

  • When: 05/08/2020
  • QIC: Pyro
  • The Pax: Bomble, 2.0 BackTuck, Pyro

Workout details here:

05/08/2020 Virtual Workout- The Last Dance

I’m honored that the Virtual Reality workout mirrored our Virtual AO.

Bomble and Back-Tuck- Round 6

Pyro- Round 8

I’m going to compile the virtual workouts of the last few weeks and send them out.  Don’t stop moving.  Stay active.  Post to the Fartlek/Ruck It/Bushwood/Black Ops/The Point/The Bear…or Post at home.  Go for a walk.  Do something, anything to keep moving.

Come back to join the Pax in person when you’re ready. 

In the meantime, ask for help, whether it’s accountability to stay active, mentally to stay sane, or something else.  We go through life thinking independence is the strongest attribute, but in reality, interdependence- being vulnerable enough to ask another for help- can be the greatest.  I’m here for you and I’m sure many of the Pax is too.


05/08/2020 Virtual Workout- The Last Dance

  • WHAT: 05/08/2020 Virtual Workout
  • WHERE: Right Outside Your Front Door
  • WHEN: "Gather" by Texting Pyro 0525, Start 0530, Stop 0615
  • WHO: Any man or FNG
  • WEATHER: 48 F and clear
  • WHY: #Accountability, one more time

    • About the only thing on sports-wise is the Bulls 1997-1998 Documentary, “The Last Dance” so we’ll acknowledge them with this workout:

      Text me tonight or at 0525 Friday morning (252-670-6023) to “join.”



      200-300 meter mosey to warm-up


      B- 5 Burpees

      U- 10 Up Downs

      L- 15 Lunges (15 for each leg, 30 total)

      L- 20 LBCs (Tempo- 3-count up, down on the 4th)

      S- 25 Side-Straddle Hops 4-count (my 2.0 Swag helped build this workout and requested these)

      Run 200-300 meters

      Rinse and repeat once.


      THE THANG:

      Back to climbing the pyramid.

      1 Burpee/2 Ranger Merkins/3 Toddler Squats/4 Plankjacks (2-count)/5LBCs  –> Run 200 meters

      Then, build the pyramid, so next cycle:

      2 Burpee/4 Ranger Merkins/6 Toddler Squats/8 Plankjacks (2-count)/10 LBCs  –> Run 200 meters

      Then 3 Burpee/6 Ranger Merkins/9 Toddler Squats/12 Plankjacks (2-count)/15 LBCs  –> Run 200 meters

      Then 4 Burpee/8 Ranger Merkins/12 Toddler Squats/16 Plankjacks (2-count)/20 LBCs  –> Run 200 meters

      Try to go up to 10 Burpees/20 Ranger Merkins/30 Toddler Squats/40 Plank Jacks/50 LBCs, and then work back if you’re really killing it(9 Burpees…8 Burpees…etc).

      Stop at 0608.



      C- 50-second Chillcut Plank (on your elbows)

      H- 40 High-Knees (both legs = 1 rep)

      A- 30 American Hammers 4-Count

      M- 20 Wide Merkins

      P- 10  Plankjacks 4-count (in à out à in à out = 1 rep)

      S- 50 Side Straddle Hops 4-Count


05/06/2020 Virtual Workout- One More Lap

  • WHAT: 05/06/2020 Virtual Workout
  • WHERE: Right Outside Your Front Door
  • WHEN: "Gather" by Texting Pyro 0525, Start 0530, Stop 0615
  • WHO: Any man or FNG
  • WEATHER: 61F and a coin flip's chance of rain
  • WHY: #Accountability

      1. Text Pyro @ 252-670-6023 to “join”
      2. It looks like this will be the last week of Virtual Workout posts here, let’s bring it strong and make it great!
      3. Tomorrow we’ll pursue the Shaved Golden Strip of Pain, drawing from a prior workout but with fewer reps per exercise

      WARM-O-RAMA: Run 400 meters.  That’s it, then jump on this list:

      THE THANG:

      1. Perform the exercises in order.  After completing 2 exercises (i.e. Burpee and Calf Raises) then run a lap (200-400 meters)
      2. Keep doing this until 0612.
      3. Run 400 more meters.


05/01/2020 Virtual Workout- May Day

  • WHAT: 05/01/2020 Virtual Workout
  • WHERE: Right Outside Your Front Door
  • WHEN: "Gather" 0525, Start 0530, Stop 0615
  • WHO: Any man or FNG
  • WEATHER: 57 & Dry
  • WHY: #Accountability

    • Text Pyro at 252-670-6023 to “join” tonight or Fri AM at 0525


      1. Start with a 200 meter run to get the blood flowing.
      2. 20 Side Straddle Hops 4-Count
      3. 15 High Knees 4-Count
      4. 10 Carrot Pickers 4-Count
      5. 5 Burpees
      6. Another 200 meters
      7. 5 Burpees
      8. 10 Iron Mikes (Both legs = 1 rep)
      9. 15 Peter Parkers 4-Count
      10. 20 Imperial Walkers 4-Count
      11. 200 meters mosey

      THE THANG:

      Part #1: MAY: 5 Laps with increasing reps x 5 each round (Run ~100-200 meters between each)

      Lap 1- 5 Merkins/ 5 Austin A$$-Kickers/5 Yolking

      Lap 2- 10 Merkins/ 10 Austin A$$-Kickers/10 Yolking

      Lap 3- 15 Merkins/ 15 Austin A$$-Kickers/15 Yolking

      Lap 4- 20 Merkins/ 20 Austin A$$-Kickers/20 Yolking

      Lap 5- 25 Merkins/ 25 Austin A$$-Kickers/25 Yolking

      Austin A$$-kickers. Down on all fours, kick each leg (and the opposite hand) individually up and back. 4-count on each leg – 1 up, 2 extend, 3 back to up position, 4 down

      (If your right leg is extended also extend your left arm).

      Yolking- Coupons needed (bricks work well): # of air presses followed by same # of slightly inclined Carolina Dry Docks…to get those traps “Yolk’ed!”


      PART #2: DAY: 5 Laps with increasing reps x 5 each round (Run ~200-300 meters between each)

      Lap 1- 5 Dirty Hookups/ 5 Annie (both arms = 1 rep)/5 YOLO

      Lap 2- 10 Dirty Hookups/ 10 Annie (both arms = 1 rep)/10 YOLO

      Lap 3- 15 Dirty Hookups/ 15 Annie (both arms = 1 rep)/15 YOLO

      Lap 4- 20 Dirty Hookups/ 20 Annie (both arms = 1 rep)/20 YOLO

      Lap 3- 25 Dirty Hookups/ 25 Annie (both arms = 1 rep)/25 YOLO

      (Stop at 0609 wherever you are in the loops)

      Dirty Hookups-Performed as 4 count exercise. Pax plank up, facing a wall with eyes on wall. “1” Right hand raised to press against the wall, “2” Left hand raised to the wall (now in horizontal plank), “3” Right hand down to ground, “4” Left hand down (back to plank position)

      Annie- This exercise instructs pax on the art of clean floors, be warned some pax may break out in song and dance. Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm.

      YOLO- Find a step, squat once, climb the step –> squat twice, step back down –> squat 3 times –> step up, squat 4 times –> step down, squat 5 times


      50 LBCs

      30 Box Cutter 4-Count

      10 Peter Parkers 4-Count

      Repeato and then finished.


  • When: 04/29/2020 Virtual Workout
  • QIC: Pyro
  • The Pax: Purdy Mouth & Pyro

Purdy Mouth & Pyro finished all 5 rounds of this workout:

Both reported it was a little easier this time.  Makhtar N’Diayes and Eskimo Merkins still suck…undoubtedly both will be incorporated into future real live F3 workouts.


04/29/2020 Virtual Workout- Groundhog Day

  • WHAT: 04/29/2020 Virtual Workout
  • WHERE: Right Outside Your Front Door
  • WHEN: "Gather" 0525, Start 0530, Stop 0615
  • WHO: Any man or FNG
  • WEATHER: 62, probably dry
  • WHY: #Accountability

      1. Circling back to a previous workout for Weds AM
      2. Text Pyro @ 252-670-6023 tonight or at 0525 Weds to Post.
      3. From the F3 Social Distancing Team:
      4. Helpful Video for Bomb Jacks (aka Star Jacks) and Eskimo Merkins:
      5. Text me if questions about any of the exercises.
      6. If you finish all 5 rounds with time to spare, go back to Round 1 and so on.


      Makhtar N’Diayes-  From plank position, a 4-count exercise in which you put each elbow to the ground and then back into regular plank. Named for late ’90s Sengalese basketball player at UNC notorious for his elbows. Pronunciation: MAC-tar JIE – rhymes with “sky”.

      Carolina Dry Docks- Modified push-up. Bend only your elbows, allowing body to drop head toward hands without lowering your six.

      Flutters- Ab exercise done laying on your back. Legs off the ground, alternate kicking legs as if you’re swimming. Usually done in cadence.

      Seal Jacks- Side-straddle hop but with arms in front instead of overhead (

      Bomb Jacks, aka Star Jacks- See video; also: Combination of Side Straddle Hop and Squat Jump usually done OYO. From balled up squat position jump up and spread your arms and legs into an X or “star” then return to balled up squat position.

      Eskimo Merkins- Merkin where you touch your nose to the ground and each time increase the nose touches by 1.  So for 1, touch nose to ground once, then rep 2 touch nose twice, and at rep 10, there are also 10 nose touches.




04/24/2020 Virtual Workout

  • When: 04/24/2020 Virtual Workout
  • QIC: Pyro
  • The Pax: Bomble, 2.0 BackTuck, Morning, Pyro

Rookie Mistake: Doing 21s with 2 exercises working similar muscle groups is idiotic.  This 4-Pax will struggle to put on a shirt tomorrow I imagine.

Morning led the way, getting through rep #10 of the Derkin Curb Crawl.  The rest got to rep #6 of the Derkin Curb Crawl.

Good work HIMs!  Aye!