Workout Date:



1st Base


Brown Bag, Flop, Hojo, Pikachu, Castaway, Candy Cane, 1st Base

The Thang:

AO: Catapult

Conditions: A gorgeous 60 degrees, light breeze, and no rain, forecast be damned.

Catapult had a couple of open slots for the last week of December and when I saw a post on the Twitters about a transcribed Backblast of he first F3 workout from 1/1/2011 it felt like a no brainer to close out the first 10 years of F3. Being as it was NYE, Pikachu polled the PAX and it was decided we would move the location to Doug Shaw Memorial Stadium and the time from the normal 5:15 to 6:30.

Pulling down 29th, I saw the stadium lights aglow I took it as a good omen. That turned out to be a poor reading of the situation. As I pulled into the parking lot, I spotted Pikachu and Castaway conversing and new something was a miss. Turns out the stadium was in use for another event, so we would have to modify of the fly. It was determined the best fallback option was the Ashley Booth Field, and glad to report no one was injured jumping the fence to gain entrance. Gathered at midfield and about two minutes late, we began.



15 Hairy Rockets, IC

15 Tempo Squats, IC

20 Imperial Walkers, IC

15 LBAC, FWD the REV, IC

15 Overhead Air Presses, IC

15 Hillbillies, IC

21 SSH, IC

1 Lap


The Thang

10 Merkins, IC

10 Werkin, IC

10 Diamonds, IC

10 Incline Merkins IC

1 Lap

10 Hello Dollies, 4ct, IC

10 Flutters, 4ct, IC

10 LBCs, 4ct, IC

1 Lap

10 SSH, 4ct, IC

10 Thrusters, IC

10 Mountain Climbers, 4ct, IC

1 Lap


Monkey Shockers

20 Merkins > 10 Hello Dollies, 4ct > 20 SSH 4ct

20 Werkins > 20 Flutters, 4ct > 20 Thrusters

10 Diamonds > 20 LBCs, 4ct > 20 Mountain Climbers, 4ct

20 Inline Presses > 10 Box Cutters > 20 Lunges


Jacob’s Ladder

Mosey from the 50 yard line to the goal line, 1 Burpee (or approximate modification) back to the 50 yard line, done 5 times and adding a Burpee each time.


Peoples Chair

30 second hold along the perimeter fence.

After initial 30 seconds, AOQ called override and kept us there/called us back for a longer “sit”


Remaining two minutes left PAX to stretch out as needed.




Announcements: Village holding their own 10 year anniversary  beatdown at 65th Ave North Beach Access (bring a towel). Bomb Squad’s on 5 year anniversary this Saturday at 7. Grow Ruck coming up end of April, see Head Gear or Cubby to rent a ruck.

Prayer request for all those who are sick (seems like everyone knows at least a couple of people at this point) and for a safe, happy and prosperous New Year. Thanks for Flop for praying us out.


Always an honor to lead.

-1st Base

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