NordicTrack Birthday Q

QIC:  NordicTrack

Date: 05/10/2021

PAX: Blue, Bobbitt, Daisy, Dangler, Dundee, Friar Tuck, Gretel, Heisenberg, Hoser, Knievel, Mr. Clean, Roomba, Shameless, Slois Lane, Snatch, U-turn

AO: Detention


Humid and cool, 63 F.


Various stretching exercises. Some burpees. Nothing amazing here.

The Thang

Sprinting Ladders
One lap around the baseball fields.

Each lap builds on the first lap, so do the exercises from the previous laps at each station.

Begin each lap with 20 Merkins.

4 stations around the track. Jailbreak to each station. Stop and do the exercises.

Everything should be hard count

Complete the lap On Your own, then return and pickup the 6. The last person to finish a lap should have every other Pax with them.

Station 1

Lap 1 – 10 Burpees

Lap 2 – 20 Merkins

Lap 3 – 20 Shoulder Taps

Station 2

Lap 1 – 15 Pull-ups

Lap 2 – 30 dips

Lap 3 – 20 Decline Merkins

Station 3

Lap 1 – 20 BBS

Lap 2 – 30 Pickle Pointers

Lap 3 – 20 Leg Raises

Station 4

Lap 1 – 30 Toe Merkins

Lap 2 – 30 Monkey Humpers

Lap 3 – Squats

We did not finish lap 3 due to time.


Hebrews 12:11

“For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.”

Practicing discipline can lead to results, but achieving discipline is hard. My personal journey has progressed because others in F3 have helped push me, and drive me to be better. Thank you to all my F3 brothers for making me a better man.


I found a pair of Silkies that have an Eagle sporting a mullet.