Freedom is the greatest part of living in the United States, and having this freedom means that we have the ability to come together as brothers and have things like F3.  With that in mind, 16 Pax set out to grind through an early 4th of July Celebration.



SSH x 20

Jog to Venice Beach, Pax group into pairs



Pull-ups x 21

Burpee Box Jumps x 21

Partner Carry x 21 yds.

Burpee Box Jumps x 21

Pull-ups x 21


REPEATO (rest and spotting as necessary)



LBC’s x 40

Putin x 17 (raise right foot)

Sarkozy x 15 (raise left foot)

Believe it or Nots x 20



  • This was not an easy one by any stretch, but everyone pushed themselves. The write-up is simple, but YHC thinks the Pax would agree actually performing the workout was anything but simple. Great job to all for grinding through, fighting some inner demons, knocking this thing out, and most importantly helping each get through.  Aye!
  • 4th of July Convergence at Dawn Patrol, starts at 0700.  No Heavy Metal, which will resume on July 11.
  • 2013 Summer Fuel Challenge begins next week.  See the F3 website or talk to Vila if you have questions.

Quote of the Day:

“Stand your ground.  Don’t fire unless fired upon, but if they mean to have a war, let it begin here.” –Captain John Parker, before the Battle of Lexington, April 1775