On The Fly

Where: Baywatch

When: 2/18/2017


PAX: BtB, Uglystick, The Ratt, The Adjustor, LETC, Foxtrot, Hoff, Doublecheck, Last, Trump, Cracker, Atticus, TKO, Homeland, Gobo, Wreck it Ralph, Busted Grill, Whitey Bulger, Casper, Wrigley, Ball bearing, Gilligan, Tank, Mine craft, Geppetto, Tiny Dancer, Niles, Blue Steel, Seahorse, Sir mix alot.

Extra credit; EPO, BtB, Ugly stick, Last, Mine Craft, LETC, Double Check, Cracker, Gobo, Geppetto.


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It was a beautiful morning at the beach (Sorry for you city slickers). A great day must have a great start. 9 pax arrived at 0600 to train for the GrowRuck. BTB got to see a moonrise.

We rucked 3.6 miles with  a 50lb sandbag, Thanks Gobo. We returned to the flags just in time to start the workout. And after the workout we rucked another 3.7 miles and got in the ocean. The water was nice and warm. DBL check was not even in a neoprene suit. I think he is getting tougher or tired of getting shit!!

30 men were waiting to get it on!!

The Thang:

100 x SSH

25 x mtn climbers

25 x merkins

25 x FK’s

25 x squats

30 Burbees OYO

Dora 1-2-3

Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Pax 1 executes as many reps as possible while Pax 2 sprints across the BB court and back. Flapjack until team goal is reached. Exercises are a top-to-bottom of body progression, i,e, 100 merkins per team (chest), 200 LBCs per team (core), 300 squats per team (legs).

While waiting for everyone to finish get in the chill cut plank position. WOW!!!We need to work on our core. I saw a lot of pax laying on the ground or in the high plank. WTF!!!

Next up is a 2 column Indian run. A little more work keeping everyone together with 30 pax. We run 2 laps around the park. There are some guys really pushing hard, that’s great to see.

The motivation is very high and the pax are pushing hard. TKO, he was really pushing hard. He has an unusual breathing style, it worried a few pax.

Toe the line on the soccer field. Everyone in a single line.

Suicides, but with a twist.

Burpee suicides, Squat suicides, and Merkin suicides

Run to the first line do one burpee, return to start and run to the second line and do 2 burpees, return to the start and run to the third line and do 3 burpees. Return to the start.

Next replace burpees with Squats, 10, 20, and 30.

Replace Squats with Merkins 10, 20, and 30.

Recover, 10 count between sets.

While waiting on the pax to finish do ;

25 x FK’s

25 x Freddie Mercuries

Chill cut plank, because we need to be better at this exercise.

Mosey to the BB court.


25 x FK’s

25 x Hello Dolly

20 x American Hammer

25 x Freddie Mercuries

Chill cut plank for 3 x 10 count.


Prayers for Mike, pancreatic cancer, friend of Foxtrot

Prayers for dipstick, Suffered a head injury during a toughman fight.

Growruck, March 10-12. See EPO or Hoff for details.

You need to do this. It will be an awesome weekend. Great fellowship, pushing your limits, maybe beer, and leadership opportunities.

There are extra rucks if you need one and if money is an issue don’t worry we got your 6.

Every Sunday we do an extra credit run. The location changes every weekend. The info is posted on the Sundayextracredit channel on slack.

Time to step up and Q.

“Our workouts are open to men of all fitness levels and are organized to keep the entire group together while ensuring a thorough beatdown for all participants. Our model, in which leadership of the workout varies from day to day and week to week, means that workout leaders — “Qs,” in F3 lingo — are constantly introducing new exercises and ways of doing them. Because participants are challenged and pushed in new ways every day, they achieve an all-around fitness that makes F3 guys supremely fit for endurance challenges, including mud runs, obstacle races, triathlons, marathons, long-distance relays and all manner of other adventure challenges.”


F3 is intended to be led by the PAX, meaning each man who is in F3 should consider himself willing and ready to lead — or “Q,” in F3 parlance — a workout, event, or any other initiative consistent with the mission and core principles of F3.”


The moon was rising early this morning. BtB even got a picture of it. Thanks!!

It was great to see pax from Screaming Eagle and Leland coming to the Saturday workout. Strong work!!

Great to have 9 pax do 2 extra credit workouts. Rucking was great at sunrise and then to get in the water was awesome!!!

Doublecheck keeping pushing your limits!! Great that you pushed through the pain and joined us in the water.

TKO, get an inhaler. The pax around you were worried about your breathing. Strong work. I saw BtB pushing on the Indian run!!

Foxtrot, new to Screaming Eagle, has already stepped up to Q a workout. Hell Yea!!!

Minecraft, You continue to inspire many men. You always push hard and never complain, DBL Check take notes!!

Great to see the competition during Dora, BtB and Hoff going hard!!

Thanks for letting me lead!!!

EPO out

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