Date: 2026-10-23
AO: The Patriot
Q: Legacy ,
PAX: Gherkin, Rim Fire, Primanti, Flipper, Big Short, Hobbyhorse, Bob the Builder, Jag, Craigs List, Hops, Moderator, Legacy, citrus, CableGuy, Strange Brew FNGs: None
COUNT: 15
WARMUP: Side, straddle hop, imperial Walker, hill Billy, boxer in his corner, imaginary slam ball, imaginary samurai sword, uppercut, well he miss Hayes, route, vegetable, extractor, non-micromanaged dynamic downward dog
THE THANG:
This was a modified escalator in interspersed with laps around the track. We did an escalating series a bodyweight exercises, but we always did 10 hand release merkins first.
The escalator was as follows:
5 Bonnie Blair’s — the hard way
10 Burpees
15 big boy situps
20 Michael Bobby Hurley
25 imaginary slam balls
30 calf raises
We took a break in the middle to do a series of wall sits interspersed with reverse lunges
ANNOUNCEMENTS: Please sign up for the Grunt November 7
The second annual east West turkey bowl will be the Saturday before Thanksgiving
COT: This month is the accelerate campaign for fundraising for the national organization. In our region, we’re using the campaign to take a step back and think about F3 generally
>From a leadership perspective, we appreciate that about 80% of our guys are doing everything they can just to get out here to work out with us. We want those guys we are here to serve them. And if that’s all you have time for, we totally get it
But, if you do have time, we aske that you consider investing it in us, F3, to do something beyond merely coming to the workouts. We need guys pushing themselves and pushing other guys.
One example of the power of F3 happened in our monthly challenge channel. Rimfire queued a diet challenge in April because of that challenge YHC has lost a lot of weight. It makes a big difference in my life and rimfire was the instigator in the end we are much more than a group of guys that just work out together. Thanks for coming out to this workout. SYITG!
