Today’s workout isn’t going to win any creativity contests, but I think it gets the job done.  25 gloom warriors showed up to find out.


Mosey to upper lot

COP Warm Up:  SSH 25x – IW 25x – Windmill 25x – Prisoner Squats 25x

Down Sisyphus

Rock Work:  Swings 25x – Thrusters 25x – Curls 25x

Up Sisyphus (No Man Behind Format)

Picnic Table Pyramids:  Incline Merkins-Jump Ups-Derkins (20x-15x-10x)

Down Sisyphus

Rock Work:  Swings 20x – Thrusters 20x – Curls 20x

Up Sisyphus (Burpees On Top Format)

Picnic Table Pyramids:  Incline Merkins-Jump Ups-Derkins (20x-15x-10x)



  • T-Claps to the two FNGs Higgins and Tiger Beat for powering through today – keep coming back, it gets better
  • Prayer requests today:  Steroid’s Wife, Bunny Hose’s Uncle, Orwell’s Dad, Pottersville’s Mom, ManRam’s leg, Dufresne’s battle for freedom  –  We are behind all of you
  • Flood Zone: Crabtree Mall-Fridays @ 5:30 & 5:15
  • 3rd F Dinner on 11/12 – Details to be released soon
  • 10 week free pass to F3 Boot Camps available now – see Maize
  • T-Claps to our warriors of the light with their unicorn lamps today guiding our way – Elsinore and Enron
  • T-Claps to Ernie for for using a rock that likely outweighed Maize – YHC accidentally swapped with you on the second set and had to pull a Wilson after the swings