Slam Ball Races


The temperature dipped to 39, making it the first time this fall we’ve hit sub-40 temps. YHC is not a fan of the cold, but it was nothing a little motion couldn’t overcome quickly.


The old standard — get the blood circulating and the muscles eased into action.

  • Mosey to the track
  • SSHs – 25 IC
  • WMH – 10 IC
  • Windmills – 10 IC
  • LBACs – 10 IC
  • Reverse LBACs – 10 IC
  • OH Clap – 10 IC
  • Seal Clap – 10 IC
  • Cherry Pickers – 10 IC
  • Chinooks – 10 IC
  • 3GE – 10 IC

The Thang

PAX split up into two teams on the track at the 50 yard line. Each team had a 20-lb. slam ball and moved in opposite directions around the track. A PAX from each team threw the ball backwards while all PAX traveled by the prescribed method and then did the corresponding exercise. Next PAX picked up the ball and threw it again with all PAX traveling again. First team to cross the finish line on the opposite side of the track won. Winning team did 5 burpees. Losing team did 10.

  • First race: Lunge to the ball, then do 2 burpees.
  • Second race: Bear crawl to the ball, then do 5 merkins.
  • Third race: Mosey to the ball, then do 5 squats.

After the last race, all moseyed back to the starting line and finished the last three minutes with a circle of Marys.


Inspired by Pebbles’ Slack post about his absence from F3, YHC reminded the PAX that F3 is not the point. While there is good found in the tribe you belong to in F3, F3 is not your life, it is a way to better prepare you for your life. You know, because we’re not a cult.


  • “Does your ball weigh the same as ours?”
  • “I think your side of the track is shorter.”
  • “What do we call this? Dundee ball?”
    “I can’t take credit. I’m modifying an idea Gretel had.”
    “Gretel? Yeah, that makes sense.”


6 AM at Hill City – Thanksgiving Day convergence, followed by the Grateful Gobbler 5K. Wear your F3 attire, EH your fellow runners. Register here: