Is it smoke or is it fog?

Five brave men cut through the haze this morning at Grasslawn.

PAX:  Swinger, Handbag, Cowboy, Gumby, Thrift Shop (Q)

Warm-Up:  SSH, Mountain Climbers, Merkins


Mosey to tennis courts

Red Barchetta:  PAX runs across a number of tennis courts to perform an exercise, then back to the starting point.

6 courts, 100 SSH

5 courts, 75 Mountain Climbers

4 courts, 50 LBC

3 courts, 25 Merkins

2 courts, 10 Burpees

1 court, bear-crawl back to start

4+1 corners:  PAX runs together to a corner and each PAX takes a turn calling out an exercise.  PAX performs 20 reps of the exercise

Imperial Walkers

Low Plank-Jacks (double count!)




Mosey to soccer field

Walls of Fire:  PAX splits into two groups.  One group runs the full length of the field and back while the other group performs an exercise:

Balls to the Wall

Al Gore (tree hugger)


4+1 corners, version 2:  each HIM goes to one corner and one stays in the middle.  Each HIM performs an exercise and then runs to another station.  Repeato until each HIM has performed all of the exercises:

10 Burpees

20 Merkins

30 LBCs

30 Sumo-squats

30 Mountain Climbers


Words:  “Life is nothing except for the impact it makes on others.”  Spinner shared a quote, saying that it is always important to make a positive impact with your life.

Greatest Grasslawn Heroes

10 men met in the gloom at Grasslawn.


FSBO, Jar-Jar, Gift Box, Bam-Bam, Xbox, Germaine, Guerro, Dilfer, Drama, Thrift Shop (Q)



SSH (20)

Merkins (15)

Squats (20)

Arm Circles: small forward and reverse (10 each), large forward and reverse (10 each)



Mosey to tennis courts for Dora 1-2-3

Teams of two perform 100 SSH, 200 Merkins, 300 sumo-squats. One man in each team performs reps of an exercise while his partner runs three courts and back. Repeato until the cumulative counts are reached.


Mosey to soccer field for 4 corners routine

PAX splits into three groups. Run to first corner and each man in the first group performs 10 burpees while the rest of the PAX does AMRAP squats. PAX runs together to second corner where second group performs burpees and the rest of the PAX does AMRAP squats. Repeato with third corner. At fourth corner, PAX performs 10 burpees in cadence.


Germaine led us in some ab work:

WWI situps (35)

“Germaine travel crunches” (20) — these are an exercise Germaine taught us: lie down with arms extended straight out on each side. Start with legs raised off the ground slightly. Move legs up to vertical and back down but not touching the ground. Keep back flat on the ground.

Xbox convinced us all we were superheroes with his great singing voice.  The PAX held Supermans while he sang “Walking on Air”


Pass Catchers (20)

Upstate Box Cutters (20)

Rosalitas (20)

Low Plank (20 count)



Q thanked everyone in the PAX for being part of the F3 community, which is a great motivation to come to a workout each week.

AMRAP with Wall-Ball

12, to include a FNG, came out this warm morning and got better.

PAX: Guero, Dial-up, DryDock, Spotlight, Gift box, Bam Bam, Drama, Dilfer, FNG Knockout, Germaine, FSBO, Xbox (Q)

Warmup: grab the wallball and head to the soccer field…ugh, locked…circled up for some IC SSHs, Merkins, Cotton Pickers, Windmills, and Arm circles to include flapjack…and the security guard showed up early to open the gate to the soccer field…woo hoo!!!!

Spotlight helped with some IC today…warm warming up for a VQ. 😎

Thang: Count off by 1s. Every one gets a chance with the wall ball.

Start with 4 corners. Home corner does 15 air wall balls while visitors do AMRAP exercises: lap 1, burpees, lap 2, forward lunges, lap 3, reverse lunges… with 12 PAX, all got a chance with the ball in three laps.

Dilfer gave us a 10 count.

Next we threw the wall ball over our head across the length of the field while the PAX did AMRAP 5 Diamond Merkins, 10 Jillian Michaels, 15 Yellow Hammers. This time #12, YHC, started and Guero, #1, finished. After the PAX got tired of JMs, YHC offered burpees as an alternative. In an effort to encourage PAX, YHC decided about half way through to start doing exercises together…IC.  Yes. IC JMs!!! A first time for most in the PAX.  We were running late, so we decided to plank it out while Guero finished his round of toss the ball.

Countorama, nameorama, name the FNG, announcements and then WoW.

WoW: Bam Bam encouraged us each to go out of our way to encourage someone today. YHC stepped it up and encouraged PAX to encourage 3 people today.

Thank you for the opportunity to lead, men. I look forward to hearing how you encouraged today.

Here comes the sun!

Eight men met at Grasslawn to greet the sun and get better.

Spotlight, Dilfer, Dialup, Jar Jar, Magic, FNG (now Jive), Worthington, Thrift Shop (Q)

SSH (20)
Arm Circles Forward — small & large (10 each)
Arm Circles Reverse — small & large (10 each)
Squats (20)


Mosey to picnic tables for a whole mess-o’ 10/20/30s:
Decline merkins/Incline Merkins/Dips
Diamond Merkins/Merkins/Wide Merkins
NY Box Cutters/Y Hammers/LBC

Mosey to soccer field for half of a Santa’s Ladder
Run from goal line to center field and do 10 Burpees.
Run to goal line and then back to center, do 9 Burpees.
Repeat for 8, 7, and 6 Burpees.
Repeat for 5, 4, 3, 2, 1 with Merkins instead of Burpees.
Santa got down the chimney but not back up it.

Flutter (20)
WW1 (20)
Low Plank (30 sec)

Trying times are only a “season.” How you deal with it is more important than the event itself.
Worthington shared about his daughter’s wedding last weekend.  His advice: make memories with your children, even if it seems like it’s too expensive or you don’t have time. Those are the things you’ll remember.

Dialup believed in Santa until today (sorry to spoil the magic!)
FNG Jive loves the movie Airplane. PAX had a difficult time choosing only one nickname (Shirley and Autopilot were also top contenders)