When: 5/10/17


PAX: Blue Steel, Ball Bearing, Gaphetto, LETC, Etch a Sketch, the Adjuster, Gobo, TRUMP, FNG Nick Capps – EOM , Sparky, Bob the Builder.

In a perfect gloom, 11 Pax joined YHC at Stingray or what we call Monster factory. 0530, lets go!

Warm up: Side Straddle Hop x30IC, Mountain Climbers x20IC, Side Straddle Hop x20IC, Mountain Climbers x10IC.

Let’s mosey to the Pull Up bars…

The thang:

The Cooper Jack. 10 Burpees, 10 Squats, 10 merkins, 10 plank jacks, run a 1/4 mile. (pull up bars to sidewalk around pond near shelter). 9 Burpees, 9 squats, 9 merkins, 9 plank jacks, run a 1/4 mile. All the way down to 1. Wellllllll at MONSTER FACTORY the last set was 10 Burpees, 10 squats, 10 Merkins, 10 plank jacks. Thanks BTB!

Once we finished the Cooper Jack we moseyed back to CoT for some protractor lead by BTB. It was a simple but very effective plan.

The one thing I LOVED the most about this workout was we were all together. Regardless of speed we all crossed each others paths with encouraging words and motivation along the way.

We had started a friendly competition for a Burpee Challenge between the AO’s. Screaming Eagle won the last competition. Stingray wasnt going to let that happen. We got 248 amongst 12 PAX in 1 minute. WE WON! Total we had 748 Burpees, 748 Squats, 748 Merkins, 748 plank jacks amongst all 12 Pax and 3 miles! Hell yea!


Prayers for those who couldn’t be there. Prayers for those who protect us. Prayers for those who need the courage to come find F3.

BTB: Beat us all with a weighted vest! DAMN!

LETC: the more and more I see you and listen to you run and work your name is prrrrrfect. It just keeps humming along the way! Strong Work!

EOM- day one and you killed it! Your going to love the brotherhood and be a great addition to us!

ETCH – Silent but deadly. Not in a gaseous way! In a killing WAY!

Trump – you were dominating it! Thanks for the push in those last laps! Needed it!

Gaphetto – way to feel the adrenaline and challenge bob to a race. you had a good 10 second head start but he caught you at 11 seconds :). Way to work. We will miss you when you go home.

Blue Steel – each week you get better and better. Always great to see a smile on your face.

Sparky – Michael isn’t going to be able to hang when he gets back with you! Thanks for making us all better.

Ball Bearing – Meant what I said – mummblechatter while running is a big step! Slow and steady and getting it done

Gobo – You have a way of making those around you feel motivated with your encouragement along the way. It helps get the push when needed. Strong work!

The Adjuster – Your comment made me laugh – I came here to Stringray cause I wanted to win the Burpee Challenge. Well chosen. That is all!

As always it was a pleasure to lead!

Until next time…

Venus OUT!



  1. letcf3 says:

    So I sound like a little toy train? Thought it was more like a big ole deisel? Tclaps Venus. This routine will appear again. There was no doubt everyone had been through a beatdown.



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