PFT And Tubthumping

QIC: Rug Doctor
Date: 03/16/2019
PAX: Billie Jean (Respect), Blowout, Bubbles (Respect), Deep Dish, Fastlane, Ms. Baker (Respect), 9-Volt (Respect), Rhythm, Schnitzel (Respect), Secret Sauce, Sidewinder (Respect), Swanson, Transplant, WuzntMe, FNG-Louganis, FNG-Annika Sorenstam
AO: The Battery


Clear and 38F

The Disclaimer

If you’ve come here looking for professional fitness instruction, you’re at the wrong place.  Only you and your medical care professional know what limitations you have, exercise accordingly.  If you become incapicatated we will get you to your car.  With that being said, we know you have choices of where to suffer in the cold and at this un-Godly hour, so we thank you for choosing F3!  Now let’s “GET SOME”!


Mosey from the flags to the end of the parking lot and line up single file.

  • A Skip down to the signs and back.
  • B Skip down to the signs and back.
  • C Skip down to the signs and back.
  • Butt-kicks down to the signs and back.

Cirlce Up.

  • SSH IC x 10
  • LBAC (Forward and Back) IC x 10
  • Windmills IC x 10
  • SSH IC x 12

The Thang

Bastardized PFT (with apologies to the U.S. Armed Forces in advance).  Each PAX paired off with a partner – one exercising the other counting.  The PAX was instructed that incomplete or poor form exercises would NOT count.
AMRAP Merkins in 2 Minutes
AMRAP Squats in 2 Minutes.
AMRAP Bent Knee Situps in 2 Minutes
AMRAP Burpees in 2 Minutes
1 Mile Run For Time

Results to be posted on Slack for all to see.
Mosey back to flags.
The Q played the song Tubthumping by Chumbawamba and each time the words “I get knocked down but I get up again” was heard the PAX was delighted in the fact that got to do a burpee. For those who are interested in knowing, that’s 28 burpees.


CIRCLE OF TRUST: Curly’s Law from the movie City Slicker states that the secret to life is “one thing”.  What each man’s “one thing” or “why” is, is up to us individually to figure out.  Many men go there entire life and never understand their purpose for being.  Over the coming week, reflect and purpose that you will seek to understand your “one thing” whatever that may be.  Henry David Thoreau said, “The mass of men lead lives of quiet desperation”.  Don’t wait until you’re 50, 60, or 70 to understand your purpose and what motivates you to become everything God intended for you to be.  If you don’t know “why”, waste no time in identifying it and get busy doing what you were put on this Green Marble to do!
BALL OF MAN: Prayers for Swanson’s family as they struggle with caring for and the long-term care of his Grandmother.  Continued prayers for Fastlane’s M as they both provide care for her mother.  Continue to remember Don Duncan of NY who continues his fitness journey.


Other than the occasional groan and gas, the PAX was relatively quiet until Tubthumping which was embraced with great joy and enthusiasm.


  • Remember the Convergence at Veterans Park in Collegedale on March 30th.  NO WORKOUT AT THE BATTERY THAT DAY.
  • Starting Monday, April 1, we’ll be doing a Black Ops workout in the afternoons at 5:30pm (AO to be determined).
  • Starting Wednesday, April 6, we’ll be having an official new morning workout at the Battery at 5:30am at The Battery.

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