Up and Down and All Around

QIC: Jazzy Jag

Date: 10/28/2019

PAX: Gaylord, Vaccine, Whittler, Swipe Right, Walla Walla, Sidekick, Fastlane, John Doe, Fissure, Home Alone, Mayhem (R), Sparky (R), Peanuts, Wuzntme

AO: Beast Ridge


Chilly upon exiting vehicle but not diamond-cutter-cold. Brave souls still wore T-shirts. 51 deg and foggy


SSH x 15 IC

Slow Merkins x 10 IC

Willie Mays Hays x 14 IC

Imperial Walker x 16 IC

Mosey to stadium seats


10 Derkins with feet on seat, 1 box jump onto seat

9 Derkins with feet on seat, 2 box jumps onto seat

All the way to 1 Derkin, 10 box jumps

Mosey to bottom of hill by the exit

The Thang

Up and Down and All Around

At the bottom of the hill, PAX discovered mysterious papers with exercises written on them, so Q discarded initial workout of 1,000 pistol squats. PAX paired up, and each partner group rotated through stations of workouts. Duration of each station was determined by PAX at the end of the rotation who would run up the hill to the gate and back, at which point everyone rotated. 


Merkins, Slow Squats, Dive Bombers, Roly Polys, Inchworms, Peter Parkers, Pickle Pointers, Calf Merkins, Flutter Kicks, Nolan Ryans, Dips, Burpees, Carolina Dry Docks

After everyone had the opportunity to run, a 10-count was called, and the Q announced the time for the circuit was 8:18. PAX clamored for a chance to beat that time with another round, so Q obliged. Circuit #2 was completed in 8:40, so the overconfident group was penalized – choice of 11 burpees or 44 seconds of plank. 


Box Cutters x 10 IC

Freddy Mercury x 15 IC

Flutter kick start position hold x 22 IC



These kinds of workouts I call “you vs. you”, which all F3 workouts are to some degree. This means that how hard you push yourself is completely up to you. You can take a station easy if you want, or you can push the whole time and get better. We all have areas of our lives where we are pushing for a goal or trying to get through something difficult and are tempted to stop pushing, just relax and we lose initiative and momentum. Sparky’s message on Slack reminded me of difficult things that I have gone through and how when life gives you hard trials all you want to do is sit and not move and let life keep rolling on around you. The struggle is finding a way to take a small step that will move you forward. Sparky, we appreciate you taking the step of reaching out to these F3 brothers and we want to support you any way we can. I hope to see you back at the Beast again regularly, and let us know if there are any specific ways we can help. 


PAX encouraged one another to keep pushing, thanks to the Encouragement Tree

Wuzntme won the Roly Poly station, John Doe won Dive Bombers. The rest of the stations were 15-way ties. 

Fissure and Fastlane chose the 11 burpees over 44 seconds of plank, please pray for their mental health.


OTB workouts next 2 Thursdays at Brainerd Baptist BX, convergence there 11/16.

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