I was honored to share my birthday week with 24 Pax that work out with me weekly at the Forge. We had a good work out, a little problem with the math on the second series of exercises, but otherwise it was a great morning at beautiful Pullen Park.

Warm Up

Run to upper parking lot for warm up:

  • Good mornings x 20
  • SSH x 20
  • Wind mills x 20
  • Std. Mericans x 20
  • Low Plank hold 20 count.

The Thang

Run  to back of Aquatic center parking lot. Partner up and pick a rock for each group:

Partner 1 amrap exercise with rock while partner 2 runs up the hill on the other side of the lot, 5 burpees at the top of the hill.

  • Round 1 Curls, partner 2 bear crawls up hill on the other side.
  • Round 2  Overhead Press, partner 2 crab crawls up the hill.
  • Round 3 Bent over Row, partner 2 bear crawls up the hill.
  • Round 4 Tricep Extension, partner 2 sprints to other side and back.


Run to half-pike.

Set of 11s with a twist.

5 burpees at he top of the hill by the tennis court.

6 decline Mericans on the pick nick tables on the other side.

Repeat 10 Reps. each, yes 10 reps on each side was the intension.

Well we got to 5 trips up the hill on each side and the mumble chatter began. That’s 10 reps right?? Well no, we are just half way there. Actually even the hardiest among us just got 8 reps in before time expired, a valiant effort with the humidity we had on Tuesday morning.


Run back to stone circle.

  • SSH x 20
  • Box Cutters x 20
  • Protractor various degrees of difficulty
  • American hammers x 56 total to wind things up


Haven House WO 5:30 on Tuesdays.

The Healing place WO on Fridays at 2:30, pre run from Pullen at 2:00

Prayers for the family of Chinese Downhill who lost his 23 year old son last Thursday.

Well obviously the number 56 has meaning for me this week as I have been on this earth for 56 years on the 16th of June. It has been an awesome experience being associated with the fine men of F3 over the past year and a half. You have all made me a better person physically and spiritually. I look forward to many more years that we all can help influence others to become better men, fathers and leaders in their families and our community.

56 YO Fluoride out.