A tough morning to get up, and when I knew it was the perfect storm outside it made it worse. However, brothers counting on me to not fartsack and F3 doesn’t stray from weather conditions. So with the storm on my mind I set out to Dawn Patrol AO and find 3 other souls ready to better themselves and low and behold the rain pretty much stopped for the work out (Lightning and thunder continued though). #Costco is a weather man by day.  Getting excited and nervous about the impending Mud Run coming up. With all this in my head, no new faces so were off:


  • SSH 20x
  • 5 Burpees OYO
  • Good morning 15x
  • Imperial Walker 10x

Mosey Edwards Mill to Glen Eden Dr. Stop at light and do 10 Merkins. Mosey down Glen Eden and head back into the park, at park entrance do 10x Merkins. Stop at soccer field/multipurpose field for some fun.

The Thang:

Partner up: size and speed always matter

  • P1 runs to basketball court, completes exercise 10x and runs back to meet partner for 10 high-five partner pushups. (Exercises were Merkins)
  • P2 runs back to the start of Glen Eden, completes exercise 10x and runs back to meet partner for 10 high-five partner pushups. (Exercises are Merkins)
  • P1 switches with P2
  • Do this where each team does 20 high-five partner pushups.

Plank while everyone finishes.

Run to parking lot and get ready for modified Tyson. Run to sand pile and do 10x of called exercise then run to end of parking lot for 10x-5x called exercise. Then back to sand pile for 10x called exercise and back to start.

Exercises were:  Squat hold when done

  • 10x Prisoner Squats, 10x Wide Grip Merkins, 10x Prisoner Squats
  • 10x Squat Jumps, 5x Burpees, 10x Squat Jumps
  • 5 Burpees OYO
  • 10x Squat Jumps, 5x Burpees, 10x Squat Jumps
  • 10 Merkins OYO
  • 10x Star Jumps, 10x Burpees, 10x Star Jumps

Mosey to picnic tables for Mary.

Mary: Fast sets, back-2-back

  • Dying-Cockroach 12x
  • LBC 12x
  • American Hammers 12x
  • Reverse LBCs 12x
  • Hello Dolly 12x
  • Heels to Heaven 12x
  • Six inch Leg Hold with 10 count from each PAX
  • Low slow flutter 12x
  • Box Cutter 12x
  • Rosalita 12x

Mosey back to the basketball court for some quick Mary Extra Credit.

  • Partner carry to the end of the basketball courts, Partners switch on the way back.
  • Standard Suicides 1x

Mosey back to cars for COT:


  • Flag football tournament at Athens Drive High School. See MacGruber for details.
  • BRR Yo-Yo has the Q.
  • Mud Run is Saturday

Prayer Request:

  • F3 Brother (IKEA) from Charlotte and his family during the loss of his wife FiA-Tiny Dancer.
  • Yosef and family.
  • Mud Run teams


It’s always a pleasure and a privilege to lead such great men. You men hold me accountable in many ways, and I thank you for that.