Great redo of recent weinkes

Weather: 60’s and blue skies!

The pax began to roll in and it was extremely obvious that we need to schedule pre-runs as a pax, as about 7 HIM were running in one direction or another.  A pre-run will be on the books next week for sure!

A very colorful Pax with these new shirts!


YHC shared the disclaimer and off we went for a mozi including high knees, butt kickers, NUR, NUR and more Nur, carioca x2 and Toy Soldiers.  The Pax grabbed their water (a necessity working out in Florida) and headed for the EchoChamber for a round of speed COP.  After the Q calls halt to an exercise, a Pax member leads a 10 count of Side Straddle Hops with no rest between exercises.  Exercises included:


  • Windmill x10 IC
  • SSH x10IC
  • Strawberry Pickers x10 IC
  • SSH x10 IC
  • Imperial Walkers x10 IC
  • SSH x10 IC
  • Hillbilly Walkers x10 IC
  • SSH x10 IC
  • LBCs x10 IC
  • SSH x10 IC
  • Merkins x20
  • SSH x10 IC
  • Mountain Climbers x10 IC
  • SSH x10IC

This week was a great week for some truly nasty beatdowns throughout the week.  It was time to share some of the fun with those who do not rise up in the early gloom.

The Thang:

Bear Crawl/Peoples Chair relay.  Partner up and partner 1 take a seat along the wall in Peoples Chair fashion while Partner 2 bear crawls the width of the EchoChamber (ice rink) and back.  Once return, flip flop.  This was done 5 times, which was a great start to the Thang.

Next up was the introduction to Balls-To-The-Wall, but in the case of the EchoChamber, it’s Balls-To-The-Chain-Link Fence.  Once in position, Q held it for a 10+ count.  Next up was the challenge to add 3 Merkins, and then as many merkins as possible.  Last in the Balls to the fence series was walking along the wall, covering the span of your fence section. It was at this time when Olympus decided he didn’t need his balls to any walls/fences so he handstand walked across the EchoChamber.  Impressive, but not surprising coming from a member of the University of Oregon Sports Hall of Fame!

Enough shoulder abuse was handed out so it was time to hand the baton over to Backdraft who had a weinke derived from his most recent posting with the pax in New Orleans.

Pax counted off into 4 groups of four. After doing a set of 20 reps of an exercise at each goal, the pax would return to the middle of the fields for 5 burpees.  Exercises at each goal were: Flutter kicks, Skater Squat, Squat Jumps and Lunges.

Next up was EMOM, Every Minute on the Minute.  1-minute of SSH followed by 1 Minute of Merkins and then 4 sprints across the field (to the shovel flag).  Rinse and Repeat.

Last was a round of Mary to close out the final minutes of a great beatdown. Some of the round included knuckle draggers, LBCs, Flutter Kicks, American Hammers, 4up/4down and a few others, but delirium had settled in at this point in time!

The Moleskin – Leadership comes with the good and bad.  It’s great to see when your ideas come together, but also know that leadership requires hard moments such as dealing with people who aren’t pulling their weight or getting the job done. The Pax was told to reflect on positive attributes of a leader, and what attributes might they need to work on.

It is always an honor to share a Q with a Pax member who has embraced all that F3 is about and has transformed his life in a positive way.  Proud of you Backdraft.


  1. Sup n Run is no longer going to be a bootcamp/run, but a hard run effort put forth to honor wounded veterans.
  2. Zeus is looking for volunteers to help with parking at the race.  Details coming soon.
  3. Titan run in Plant City – Mid August.  HC now
  4. Fathers Day weekend F3 Dads Bootcamp – All 2.0s welcome.


  1. Praise for good health from The Rock – Prayers work!
  2. Prayers for family that is traveling
  3. Prayers for Tex and his M, starting new jobs and working to get the wine shop open.
  4. Prayers for Drake’s friend