High School Musical… sort of.

  • When: 11/14/18
  • QIC: Gander
  • The Pax: Shrute, Black Dog, 420, Goose, YHC Gander

5 pax joined together for fun with a musical twist. Apparently, many pax assumed a learned dance routine and singing and opted for Bushwood. Looks like a fun time was had there as well. There was no music from High School Musical – YHC just used music and we were at a high school…

The weather looked dodgy, sprinkling as we gathered, but when we circled up, it stopped. God does love him some F3 – so we jumped right into…


  • Side Straddle Hops 10x 4CIC
  • Sun Gods 10x 4CIC, reverse
  • Cotton Pickers 10x 4CIC
  • Downward Dog OYO


  • Started the action with a round of Roxanne with a merkin on Roxanne and a plank jack on Red Light.
  • Guantanamo – circle up on your 6, legs at 45 degrees; single pax side shuffles around circle pushing legs down of each pax as they pass. Repeato opposite direction shuffle.
  • Crowd Pleasers – 1:1 merkin and groiner combo cycled up to 5:5.
  • Indian Crab Walk – LBCs while waiting on the crab – 1 cycle. Thank God for a small pax today.
  • Prisoner Indian Run – a moment of rest as we circled the campus.
  • Continued work at traffic circle with a round of Tubthumping with burpees on the chorus ‘I get knocked down’ – stopped at 20 burpees.
  • Guantanamo – repeato
  • Crowd Pleasers – repeato 5:5 to 1:1
  • Indian Crab Walk – repeato with Freddie Mercurys
  • Prisoner Indian Run – repeato
  • Continue work at traffric circle with a round of Born to be Alive (old disco tune) with feet on the curb and arched on shoulders. Hip thrusters at Born and Alive – lots of grumbling.
  • Body Builders – burpee with plank jack 10x OYO
  • Rosalita Wips – On 6, legs at 90 degrees; legs out, return, to 6″, return – 30x 4CIC
  • Moved back to music with a round of Thunderstruck – merkins – stopped at 3:00.
  • Ahead of schedule, so threw in a mosey around the campus for giggles.
  • Back at circle for Suzanne Somers – 35x OMD


One minute of LBCs


Continued in the spirit of Roboto from last week discussing the big picture of F3 and the community it builds. Thanks to Goose for his F3 testimonial – keep up the great work. Discussed Turkey Trot next week – let’s see about organizing an F3 group for that event next week.

Honored to be a part of this group and to lead this am.



High School Musical… sort of.

  • WHAT: The Dirty Bird
  • WHERE: Epiphany Trent Campus - Traffic Circle
  • WHEN: Wed 11/14/18 05:15 gather; 05:30 hard start; 06:15 hard stop
  • WHO: Any man or FNG
  • WEATHER: Crisp & nice
  • WHY: Maybe the last Dirty Bird until warm weather next spring?
  • PREVIEW: "run around and do crap" - @F3FlankSteak

School Yard Beatdown

  • When: 11/07/18
  • QIC: Mr. Roboto
  • The Pax: Plan B, Bitcoin, Black Dog, Goose, Gander, Mr. Roboto (QIC)

6 hardy Pax showed up for a little playground ruckus. Lots of mumblechatter while we waited for 5:30 to hit.

RIght on time we started with:

  • Sun Gods x10 IC, each direction
  • Cotton Pickers x12 IC
  • Downward Dog Calf Stretches
  • Into Upward Dog
  • Imperial Walkers x10 IC

Pax had clearly noticed the stations as they gathered in the Gloom. YHC now took the opportunity to elaborte. It was a relay of sorts.

3-4 Pax stayed back doing stationary exercises while 2 – 3 Pax ran the course with start time delays to spread the course out. Pax rotated stationary exercises as one of the Pax running the course finished up.

The course started at the traffic circle and headed around the parking lot towards the back of the school. Where one exercise ended and the next started was spread out to allow for moseys in between. Course exercises were:

  • Jump Rope x50 skips
  • Hop Scotch x8 (Broad Jumps – 2 forward, 1 sideways, 2 forward, 1 sideways, 2 forward)
  • Bear Crawl Slalom
  • Lunge Walk
  • WMDs x10/ea
  • Sprint the rest of the way around the school back to the Pax performing stationary exercises.

Stationary exercises were:

  • Plank
  • LBCs
  • Sandbag over-the-shoulder drops (both bags brought were nice and busted once we were done with them)
  • Low Slow Flutters

Each pax completed 2 full laps.

No day on the playground is complete with out a good fight.

Staggered fighting stance – left foot forward

  • Left Jab, Right Cross, Left Uppercut, Right Hook x10 IC
  • Copperhead Squats x10 IC
  • Mike Tysons (4 count exercise starting in Plank – 1: Merkin down, 2: Merkin up, 3: with hands and toes in same spots, bend knees as if squatting, knees stay off the ground, 4: return to Plank) x10 IC

Staggered fighting stance – right foot forward

  • Right Jab, Left Cross, Right Uppercut, Left Hook x10 IC
  • Copperhead Squats x10 IC
  • Mike Tysons x10 IC

Moseyed over to the parking area for 7s.

  • Derkins on the parking blocks
  • Iron Mikes

Back to the Traffic Circle for Mary:

  • Freddie Mercurys x20
  • Dollys x12
  • Heel Touches x10

Closed out with some thoughts on friendship and candor. Teacher’s Lounge this morning consisted of Coffee and Donuts under the awning. Thanks for the opportunity to lead you this morning, gentlemen.

Mr. Roboto
ども ありがと

Trick or Tr…Coupon?

  • When: 10/31/18
  • QIC: Sandbagger
  • The Pax: Bitcoin, Gander, Goose, Black Dog, Schrute, Stye, Plan B, Mr. Roboto, and @F3FlankSteak

Gander – thanks for the coupon delivery this morning!

10 men gathered on Halloween at the Dirty Bird for some coupon fun. We carried our coupons everywhere we went this morning and earned our candy. Though, I may have a tough time lifting up my candy bag this evening.

Warm O Rama

  • Swimmers (w/coupons)
  • Michael Phelps (w/coupons)

The Thang

Wonderbra – People’s chair, coupons in shoulder press position, 4 count (up, down, out, in…)

Charles Bronson – mosey to the tennis courts with our coupons:

Round 1 – sprint 3 tennis court lengths, bear crawl (w/coupons) half of the 4th tennis court; sprint back. 50 Berkins

Round 2 – sprint….bear crawl…sprint back. 50 Blockees (well, maybe not 50 but we sure did a lot!) Lots of mumble chatter when exercise was announced by YHC

Round 3 – sprint…bear crawl…sprint back. 50 LBC’s (w/coupons on chest)

Round 4 – sprint…bc…sprint back. 50 Squats (yes, still holding our coupons)

Dodo Birds – People’s chair, arms in resting position, 4 count (out, down, up, down)

Blocktanomo (modified version) – PAX lineup on one side of parking lot, all PAX holding coupons in front at shoulder level, 1 at a time sprint to other side of parking lot and back. Down and back

 Iron Mike’s/Berkins – at this point, it became obvious YHC was making sh!t up on the fly…

Zombie Crawl (w/coupons) – more mumble chatter here regarding “wet shoes”

BrickBarrow’s – 2 rounds

Twin Towers of Trust – PAX in two lines facing each other with coupons at shoulder height in front of them. Each PAX bear crawls (one at a time) between the PAX. Careful, don’t drop that coupon.

Zombie Walk – some slow lunges back toward the side of the school, then a mosey to the circle for Mary


Louganis – big boy situps into shoulder press, 20x

Nolan Ryans – (w/coupons) 20x each side

Box Cutters – 30x led by @F3FlankSteak

No announcements. Sounds like all had a good time at Gander’s 50th! YHC closed us out in a quick prayer.

Thanks for the opportunity to lead, men!

  • Sandbagger

Image result for brick workouts

Four is more than two

  • When: 10/17/18
  • QIC: 420
  • The Pax: WinthorpE, Gander, Doorknob, Black Dog, 420

A small but enthusiastic pax of 5 showed up at the Dirty Bird this morning.  The expected thunderstorms and showers did not materialize but it was another 70 degree morning with plenty of humidity in the air.  How many do we have left II Fingers?  We started with:

Windmills IC x10, Frankensteins IC x10, SSH’s IC x 25, Mt Climbers IC x25 and WinthorpE Stretches OYO.  We then moseyed 1.5 laps around the school and met at the tennis courts for

The Thang:  YHC reached into his past Q bag having decided to Q at the last minute.  A workout from over a year ago at the Bushwood tennis courts.  The issue.  Bushwood has two tennis courts side by side while The Dirty Bird has four.  As the pax was to remind YHC four is more than two.

Round 1.  Burpee Dans.  1 Burpee followed by 4 lunges (two each leg), repeato across all four courts.  Coming back  across the courts it was 2 Burpees followed by 4 lunges.  BTTW for the 6.

Finished off round 1 with a suicide using each courts far doubles line only.

Round 2.  Bearpees.  1 Burpee followed by a 6 count bear crawl, repeato across all four court.  Coming back across the courts it was 2 Burpees follow by 6 count bear crawl.  Al Gore for the 6.

Another Suicide

Round 3.  Burpee Broad Jumps.  1 Burpee followed by 4 broad jumps, repeato across all four courts.  Coming back 2 Burpees followed by 4 broad jumps, repeato.  Had to modify to three courts coming back due to breathing issues.

Another Suicide.

YHC had planned an Escalator next but time would not allow so some of it was incorporated into Mary.

Mary:  Werkins ICx15, Groiners ICx15, Freddie Mercury’s ICx20, Dying Cockroach OMUx30, LBC’s OMUx40 Squat Jumps OYOx20

YHC forgot name-o-rama but did close in prayer.  Pleasure to lead gentlemen-fine work this morning.

Dirty Bird pre-blast

  • WHAT: The Dirty Bird
  • WHERE: Epiphany School traffic circle
  • WHEN: Wednesday 10/17/18 Hard Start 5:30 Hard Stop 6:15
  • WHO: Any man or FNG
  • WEATHER: Not sure-maybe wet and cool?
  • WHY: Because it's time
  • PREVIEW: Not sure yet but bring gloves

BOMBS at the D-Bird

  • When: 10/10/18
  • QIC: Sandbagger
  • The Pax: Plan B, Door Knob, Schrute, Gander, Goose, FlankSteak

7 Men at Dirty Bird this morning. We all had a good ole time!

Warm O Rama

Capri Lap 

Walk Like An Egyptian (with some stretches worked in)

A few more stretches OYO and then right over to the tennis courts.

The Thang

B.O.M.B.S. (partner up) – Pax 1 runs length of tennis courts, Pax 2 does exercises. Swap out until # of exercises is complete.

50 Burpees, 100 Overhead T Claps, 150 Merkins, 200 Big Boy Situps (modified to LBC’s for second 100, 250 Squats

Bear Crawl Inch Worm – just like it sounds. Pax lines up head to feet in plank position while man at the back bear crawls to the front. Rinse & repeat 2x

Dominoes – 1 Pax per curb holding side-plank with left arm up, 1st Pax rotates to plank and does 5 merkins, then 2nd Pax follows…all the way to the end. Entire Pax holding plank. The entire Pax side-planks with right hand up and we work our way back.

Mosey to Dirty Bird flag pole for Mary…

Mary –

Climate Change  – Pax in a circle holding Al Gore.

Round 1 – Pax does a 5 Burpee Time Bomb

Round 2 – Pax does a 3 Bobby Hurley Time Bomb

Round 3 – Pax does a 1 Split Jacks Time Bomb

And that’s all she wrote…

Closed out with a quick prayer. One very important note – PLEASE keep Stye and his family in your thoughts and prayers – he lost his brother yesterday. Stye – we’re all with you, pal! Stay strong.


October 27th – Gander’s House for a KISS Birthday Party.