DIE (Dynamic Interval Exercises) Workout

Date: 2/8/19


QIC: BoneSpur


AO: Screaming Eagle


# of PAX:   8 – Tiny Tank, Gerber, Tombstone, Crosswalk, The Mountie, Hootie, CrepeFace and YHC.


Warmorama:  15 Side Straddle Hop, 15 Cotton Pickers, 15 Hillbillies


The Thang:


Mosey to the baseball field.


DIE (Dynamic Interval Exercises) Workout – we started with 10 inchworm merkins followed by a run around the outfield. Next set 10 inchworm merkins followed by 15 situps/jabs and a run around the outfield…by now you get the idea. We stacked on 20 superman merkins, 25 v-ups, 30 plank jacks, 35 american hammers and 40 shoulder taps on each rotation. Mosey back to the AO for COT.



Prayers for Gerber’s wife and healthy pregnancy, Tea Party. Inspired by my brothers each time I have the pleasure to workout with them. Thank you!


F3 Workouts…

Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust


Much appreciation for the Iron HIM who sharpen me!




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