Workout Date:



Tag Team


Won Ton, Etch A Sketch, Grasspatch, Mudslide

The Thang:

The cold start to the morning must have kept the boys in bed.  No worries though, the MEN showed up!  Wasn’t sure what to expect when I rolled up at 5:05 but there were cars in the parking lot and a few pax doing their pre-workout run.  #TougherMenThanMe!

Conditions: 35 but clear and calm

Warm Up:


5 Burpees OYO

20 Little Baby Arm Circles Forward IC

20 Little Baby Arm Circles Reverse IC

20 Through the Tunnel IC

20 Imperial Walkers IC

The Thang:

Five months ago we lost a F3 brother and very close friend of mine, John Flanagan aka Cheech.  John was a great friend and will forever be missed by so many.  In honor of John, we did a C-H-E-E-C-H workout today.


We did a little mosey over to the hill and started the workout.

C- Crunches x 25

H-American Hammers X 25

E -Elevens – Merkins at the bottom of the hill

E -Elevens – Squats at the top of the hill

C-Crunchy Frogs X 25

H-American Hammers X 25

Rinse and repeat in reverse order.  The second set of Crunchy Frogs was a lot harder than the first!


Next on the agenda was Mini Dora

50-Big Boy Situps




After a short mosey back to the parking lot we wrapped up with a little Mary.  Around the circle we went with all our favorite and not so favorite ab exercises.  Reverse crunches, big boy situps, LBC’s, plank shoulder taps and a whole lot of other exercises that I can feel the pain from but can’t remember the names including a version of big boy situps that may or may not have caused me to split my pants!  All in all a fun morning despite the cold and a nice way to remember Cheech.  John, you will be forever missed brother!




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