It was warmer than expected.  And a strange car pulled into the parking lot.  An FNG – Brett Barker – stepped into the gloom.  A former college athlete, he’d been encouraged by his friends to join the PAX of F3.  Not knowing quite what to expect he came with anticipation and trepidation.  With an FNG present, YHC gave the obligatory disclaimer, then let the PAX into the gloom.


Run around the courts with some high knees and butt kickers thrown in.  Warm up with some Side Straddle Hop x 20, Mountain Climbers x 20, Good Mornings x 20 and Windmills x 20

Mosey down to the low wall for Alternating Step Ups x 20, Dips x 20, Precision Squats x 20 and Decline Merkins x 15.  Repeat with lower counts Step Ups x 15, Dips x 12 Squats x 15 and Derkins x 12.

Then we continued our Circle of pain with Fazio Arm Circles x 12 x 12, some Carolina Dry Docks x 15, Plank Jacks x 15 and Shoulder Annihilators x 15. Repeato.

Then we headed up to the tennis courts for 2 courts of Bear Crawls, 2 Courts of Crab Walk, and then come back the same way.  Add a little Jumping Lunges x 20 and some Wide Arm Merkins x 15.

We stepped over to the hill.  We went 1/2 way up backwards and did the Stop Watch x 7.  Go down the hill and do Star Jumps x 15. Go back up and do it again.

Time was running out so we finished up with 7 Minutes of Mary, which included Side Crunches x 20, Low Slow Flutter Kicks x 20, Peter Parkers x 20, Russian Hammers x 20, Parker Peters x 20, and Iron Butterfly x 20.


Great to have an FNG with us.  With Peak Week and Key West both moving into neighborhood we will start to see some good numbers.  Bret Michaels shared that since starting F3 he’s down 2 sizes in his waist.

New Mexico hasn’t been active for a while, but hit it hard. Good to have you with us, brother.

Christmas Party is coming up, if you haven’t RSVPed contact Slash soon.