The Three Effs

QIC: Fissure

Date: 05/16/2019

PAX: Blindside, Laces Out (Respect), Red Tees, Fabio, Iron Butt (Respect), Loan Shark, Free Candy, Hobo, Moneyball, Sidekick, Sunburn (Respect), Prosciutto, Skitch, She Shed, VSquared, Uncle Fester, Sunshine

AO: Hill City


Upper 50’s.  One might even say crisp.


Mosey through the Coolidge stage, around the Coolidge Park loop then to the Great Hall

  • SSH x 20 IC
  • Merkins x 5 IC
  • Overhead Squats x 10 IC
  • Werkins x 5 IC
  • Big Boy sit-ups x 15 single count
  • Overhead Lunges x 10 IC
  • Imperial Walkers x 10 IC
  • SSH x 20 IC

The Thang

Mosey to the Coolidge Park stage.  PAX divide into two teams. Team 1 performs prescribed rep count of the exercises below while Team 2 Indian Runs the loop. Teams switch, then Rinse and repeat for three rounds.

  • Merkins
  • Squats
  • Werkins
  • Big Boy Sit-ups
  • Lunges
  • Imperial Walkers

Round 1: each exercise x 10, single count; standard Indian Run

Round 2: each exercise x 15, single count; Indian Run with last man dropping for one Burpee before sprinting to front

Round 3: each exercise x 20, single count; standard Indian Run for two laps

With the PAX nice and winded we met back at the Great Hall.

Burpee broad jump together across the Great Hall then lunge back
Bear Crawl across lunge back
Crawl Bear across lunge back
Sprint across lunge back x 3

Mosey back to the parking lot 


Quick refresher on the three F’s.  Fitness, Fellowship and Faith.  Fitness and fellowship are pretty self explanatory, but Faith gets trickier for some.  F3 doesn’t subscribe to a specific religion.  It’s open to men of all faiths.  Faith plays a big role in leadership for (most) good/great leaders have a belief in something outside of themselves.  A higher power.  Read Freed to Lead.



Prosciutto (essentially my co-q today) and his team were administered a 5 burpee penalty for trying to avoid the prescribed burpees for finishing the first Indian run lap before the other team’s reps.  Keep in mind my team had to do burpees for finishing our first lap too quickly so it came out a wash.

Prosciutto then decided to break up his team’s 20 rep round in half.  More slack was given to the Salty Italian for making things a tad easier.  Turns out he was just thinking of his squad.  Props to the co-q.  All in good fun and Prosciutto takes a joke with the best of them.


Memorial Day Murph at The Dame 5/27 0700

Fallen Five ruck event 7/13 0500 at recruiting center.  Registration soon (cost covers patch)

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