This is my 200th post in F3 since joining last June.  There have been frigid, snowy, rainy, boiling, and beautiful mornings, and workouts ranging from almost easy to absolutely brutal, but as I have left each one, I’m always glad I showed up.

Warm Up

-Side Straddle Hops (20)

-Good Mornings (10)

-Windmills (10)

-Moroccan Night Clubs (20)

-Willie Mays Hayes (10)

-“The Grinder” Leg Stretches (10-count each leg)


The Thang

Mosey to the SuckBricks by the parking lot.


200 miles per day was the average daily distance covered by the Pony Express, so

Dora 200, 200, 200 done in partner:

-200 Merkins

-200 Squats

-200 LBCs

-200-yard run around the parking lot perimeter


Jog to the playground.


The first bicycle was invented a little over 200 years ago, so

200 Freddie Mercuries by way of a Cindy:

-5 pull-ups, 10 Merkins, 15 Squats, run to victory lane for 20 single-count Freddie Mercuries

After doing this 4 times, we were running tight on time, so

-5 pull-ups, 10 Merkins, 15 Squats, run to victory lane for 40 single-count Freddie Mercuries

After doing this 3 times, we had reached 200 total Freddie Mercuries


Only 200 white tigers remain in the world, so

Tiger (Bear) Crawl down the racetrack to the yellow starting poles.


In 200 BC, the construction of the Great Wall of China began, so

10-count per PAX People’s Chair


From 1 Samuel 18, David paid the dowry for his wife, Michal, with 200 Philistine foreskins.  Saul had a servant tell David that the king desired no dowry except for a hundred foreskins of the Philistines, hoping that David would die trying to collect.  David arose and went, along with his men, and killed 200 of the Philistines.  David brought their foreskins, which were given in full number to the king, as dowry, so

10-count per PAX Foreskins (Balls) to the Wall


Mosey back to the flag.



-10 JLos (in cadence)


“200” facts shared throughout the workout in lieu of 10-counts:

-Bees must tap 200 flowers to make one drop of honey.

-Something that cost $200 two hundred years ago would now cost $13,440.

-Players collect $200 for passing Go in Monopoly.

-The first car to drive 200 mph was the Sunbeam 1000HP in 1927.

-In 2014, Mike Newman became the first blind man to drive a car over 200 mph.  He was guided by a navigator over a radio link.

-In the year 200 AD, Clement of Alexandria denounced the use of musical instruments to accompany human voices in Christian churches.

-A quarter of the world’s wealth is controlled by just 200 companies.

-Each dandelion flower head produces 200 seeds.

-200 Japanese executives die on the golf course each year.



Frosted Flake talked about how F3 gives us all inspiration.  There is always someone to chase to make ourselves better, whether physically, mentally, or spiritually.


Count-a-rama:  11 PAX


Announcements:  F3 Dads for NE Wake is on Saturday, May 19th, at 0900 at The Farm at Main Street Park in Rolesville.  Chimichanga is providing snacks and Boingo and his son Frogger are planning the workout.  Boy and girl 2.0s of any age are welcome and will have a great time.

Good work and thanks for helping me celebrate.  It was an honor to lead you this morning.