All Day I Dream About AMRAP

QIC: Ohms
Date: 12/27/2017
PAX: Angus, Banjo, Whittler
AO: The Griff (Vandergriff Park)



The Disclaimer

F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted.


  • SSH x 15 IC
  • Cotton Pickers x 15 IC
  • Windmills x 15 IC
  • High Knees x 15 IC
  • Ass-Kickers x 15 IC
  • LAC x 15 IC
  • Reverse LAC x 15 IC
  • Moroccan Nightclub x 15 IC
  • Shoulder Press x 15 IC
  • SSH x 15 IC

The Thang

Most newcomers showing up to an F3 workout will notice that some words appear to be made up or some sort of Spanglish….well that’s because a lot of these words are made up and they are of a different language spoken only by the people of the F3 Nation. Are you having trouble understanding the words blurted out in the Gloom? Well not today…because the routines being called out this AM are universal 😉
LAP #1

  • Simon says lap around Vandergriff Park track
    • Mosey around the track while simultaneously performing various exercises called out to you by the Q
    • Exercises: Bernie Sanders, Karaoke, Reverse Karaoke, Sprint


  • (v) The act of repeatedly sprinting back and forth from a predetermined starting point to a series of lines…in this case a parking lot.
  • Suicides (5 parking space lines)
    • 20 yard sprint
    • Merkins x 15 IC
  • Suicides (5 parking space lines)
    • 20 yard sprint
    • Mountain Climbers x 15 IC
  • Suicides (5 parking space lines)
    • 20 yard sprint
    • Peter Parkers x 15 IC

LAP #2

  • Indian Runs around Vandergriff Park track
    • Start by jogging single file at a steady pace, and then the last runner in line must sprint to the front of the line, taking the place of the first runner
    • Rinse and Repeat until the entire lap has been completed


  • 20 Minute AMRAP
    • SSH x 25 OYO
    • Coupon Merkins x 20 OYO
    • Block Facing Burpees x 15 OYO
    • Clean & Jerks x 10 IC
  • Rinse & Repeat for the entire duration of the 20 minute timer


  • LBC x 15 IC
  • American Hammer x 15 IC
  • Flutter Kicks x 15 IC
  • Heel Touches x 15 IC
  • Freddie Mercury x 15 IC


A philosophy teacher once said that a mason jar can represent everything in your life. The golf balls are the most important things in your life like family, friends and love. The pebbles are all of the secondary, material things in your life like your car, house and job. The grains represent everything else. All of the small possessions in your life. If you put the grains in first nothing else will fit. If you fill the jar with pebbles or grains you won’t have room for the golf balls. The same thing happens in life. The lesson is to make sure you put the people that matter most in your life first and you will have room for the other small luxuries that life has to offer.
Some also say you could go even further and add some beer to the jar. What does the beer represent you ask? It goes to show that no matter how full your life may be, there is always room for a beer with a friend. Put the people we love first, everything else second and always make time for fun with a friend.


Go Ruck – August 2018
Tough Mudder – September 2018

Upcoming Qs

Saturday (12/30/2017)
– The Landfill (White Oak Park)
– 0700
– Q: Picass0

Monday (01/01/2018)
– Hill City (Renaissance Park)
– 0530
– Q: Hot Potato