Just Three Thangs

AO: The Patriot

QIC: Maj Payne

THE PAX: Bone, Wedding Singer, Cable Guy, Lazlo, Coconuts, Lucius, 3 Mile, Flyover, Sticks

10 PAX gathered this glorious morning in the gloom to celebrate the beginning of another week. Blue skies and mid sixties welcomed the beatdown, and fun was had by all. Here’s what happened…


400 yd Mosey
20 x SSH
1 x Burpee
15 x Body weight squats
2 x Burpees
10 x Cherry Pickers
3 x Burpees
15 x Imperial Walkers
4 x Burpees
10 x Merkins
5 x Burpees

Thang 1:

Three (3) rounds of the following:

6 x Burpees
 10 x Bent over Rows
 15 x Coupon Squats
 20 x Overhead Press

Thang 2:

Then four (4) rounds of the following:

200 Yd Run
20 x Squat Jumps
15 x Merkins
10 x No Push Up Burpees

Thang 3:

Mosey to parking lot for three (3) rounds of the following:
20 Yds Broad Jump
20 Yds Backwards run
15 x Aussie Push-ups
15 x Groiners
10 x Hand Release Merkins
10 x Mountain Climbers (Hard Count – not in cadence)


25 x Flutter Kicks
15 x American Twists
25 x LBCs

COT: Tough beatdowns force us to focus and push through the physical pain, and they ultimately make us stronger as we endure them. As long as we keep going – pushing through, repetition by repetition and set by set, we keep getting stronger. It’s the same when we push through mental challenges that we face. As long as we keep going, pushing through whatever we’re facing, we will make it, one step at a time. Remember that as you go out into the world today. Look for others that may be struggling, and help them understand that they can make it too. Be a bright light, and show them they are strong enough if they just keep pushing. And perhaps let them know about F3, where we train ourselves to push through the gloom every day. We own the gloom!


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s