Cold Tracks


QIC: Speed Bump
Date: 11/12/18
PAX: Fast Lane, Peanuts, Sidekick
AO: Beast Ridge

Very wet, chill in the air

Welcome to F3. I am not a professional, you are here of your own will, modify as necessary. If you get hurt, we will get you back to your car.


  • Side Straddle Hops IC
  • High Knees IC
  • Side squats IC
  • Finkle Swing IC
  • Side Straddle Hops IC
  • Good Mornings IC
  • Side Straddle Hops

The Thang

The PAX completed one full lap around the park, with stops every .5 mile. At each stop, the PAX completed the following exercises:

  • Burpees, Squats, Michael Phelps, LBCs, Diamond Merkins

Total counts for each exercise by the end:

  • Burpees = 55, Squats = 150, Michael Phelps = 100, LBCs = 150, Diamond Merkins = 60


It was a cold, wet morning. Tough to show up to F3 when you know you are going to be laying in the mush at 5:30AM. I have been thinking a lot about showing up with my church, which just celebrated 10 years this past weekend. During our celebration, we asked the people who had been there from the beginning to stand up. As they stood up, I thought about all of the crap they have gone through; changing locations, money struggles, building community, etc. And they kept showing up. 
My challenge to us is to keep showing up. Keep pursuing friendship, keep loving our families, keep digging in with our wives, and keep coming to F3. 


The PAX was exceptionally quiet, which signified to the Q that the workout was the appropriate level of hard. 

Upcoming Qs

Cleveland launch, November 17.