Just some basic stuff….

Just some basic stuff….

Workout Date:





Billboard, Lombardi, Jingles (RESPECT), Ezekial (DR, RESPECT), Patti Mayo (DR), Disconnected, Headgear, Varsity, Bubbles, Valvano, Karma, Hamburglar, Bling, OneCall (QIC)

The Thang:

Lovely…even a slight breeze!

#CharlieSoto brings #SotoChaos wherever he goes.  So when I saw the empty slot I took it so I was not caught up in the #SotoChaos, or rather, #SotoWrath!  Bling came and picked me up (DON’T BE LATE I AM ON Q!) – he was right on time!  We pull in, see the regulars and quite a few of em!  Even Bubbles was so excited he didn’t sit in his car til 0528!!  He was standing outside at 0522!!  It was good to have Bling and Valvano back from their “sickness”.  Billboard looking jacked as ever.  Karma still shedding pounds looking lean and mean.  Jingles getting some time off where he can actually post!  Our DR Brothers Patti Mayo and Ezekial adding to our mix.  Lombardi playing in his trunk organizing things before the beatdown.  Hamburglar wondering if goose poop would make his hair grow back.  Disconnected continue his posting streak since being a FNG just a short time ago!!!  VQ on the horizon?  And #CharlieSoto – good old AOQ #CharlieSoto.  Watching him try to plant the #SF…was…well….interesting.  It didn’t help his case that he’s under 150!!!  Tip of the day..find SOFTER dirt!!

1 minute warning.  Disclaimer – added – low reps today, DO PERFECT FORM!!!

Today we would have a moving COP
SSH x 15 IC
IW x 15 IC
Diamond Merkins x 10 Tempo IC
Squats x 10 Tempo IC
LBCS x 15 IC – and there is Varsity – super late today, but he made it!!  Here’s another tip of the day – set your alarm EARLIER!

Mosey to bridge
SSH x 15 IC
Merkins x 10 Tempo IC
Lunges x 10 each leg OYO
Flutters x 20 IC

Mosey to other side of the bridge
I used this time to have the men share the mission of F3 (3rd time’s a charm); the 5 core principles of every F3 workout; the core tenet (thank you Hamburglar) of leaving no man behind but leaving no man where you find him); and some amazing facts about our AOQ – Headgear aka #CharlieSoto – 3 kids, D1 wrestler, wrestling coach, overall bada**, from Texas, crossdresser (yeah, I didn’t know that last one either)

SSH x 15 IC
Wide Arm Merkins x 10 Tempo IC
Deep hold squats x 10 IC

Mosey to Valor Park
SSH x 15 IC
Hand Release Merkins x 10 OYO
Jump Squat x 10 OYO – actually use your quads and not your back
Hello Dolly – or Never Touch Dolly – x 15 IC

At Valor Park
Partner up for accountability, not to share reps
Start at the corner and at each corner do the same thing:
10 Hand Release Merkins
10 Jump Squats
10 BBSU’s
Mosey the 2 longer sides; Run backwards the 2 shorter sides
Do this for 2 rounds (80 total PERFECT reps of everything) with some cardio in between
Pick up the 6 by going with them and doing reps WITH them, not for them

Plank on 6 at starting corner
Walking 10 count to the fountain – find a height that is challenging for you based on your height to do step ups

10 Hand release incline merkins
10 step ups each leg OR if you have enough balance (Nice Varsity and Bubbles) 15 jump ups
10 Hand release (or more apt – chest to ground rest) decline merkins

Straight line facing our FLAG – 22 merkins in single count cadence – #22Kills

Mosey to bridge – Plank
Thank you Patti Mayo – Q: what has F3 meant to you?  A: “TONS”
Exactly!!  TONS!!!  Summed it up very nicely for each of us having those men beside us and with us through all 3 F’s and knowing we can count on one another!!!  Plus, we get sexy and fit!

Mosey to start


Count-O-Rama – 14 #HIM
Prayer requests for our Country and its leaders and for those affected (all of us really) by recent tragedies
Prayer requests unspoken

– Love #Warthog and the #HIM there.  Great work and strong push as always.  The M’s will love your swole arms and chests.  And tight glutes and quads.  And 6 packs.  Each of which was nicely developed today!!!
– #SotoChaos #SotoWrath #CharlieSoto

– Sign up for the #IronPAX Challenge here: https://f3greenwood.com/ironpax-form/
– Come to KB tomorrow – Wolverine taking the Q since our #BeachBells AOQ Hamburglar is for some reason going to run


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