Lots of Cardio anyone?

Weather:  Nippy for Florida standards

4 Pax ran varying distances for pre-runs and to warm up on this chilly morning.

The disclaimer was shared along with the 5-Core principles  and the Pax was off for an extended mosi that included High Knees, Butt Kickers, Carioca x2 and a Carioca to wave goodbye at the departing Ripken as he headed off in his fancy golf clothing.

The pax headed over to the basketball court for COP lead by YHC which included:

  • SSH x30 IC
  • Cherry Pickers x20 IC
  • Abe Vigoda x10 IC
  • Freddie Mercury x20 IC
  • LBC x20 IC
  • Imperial Walkers x20 IC
  • Hillbilly Walker x20 IC

The Pax then ran some laps around the basketball court, each set contained 4 laps, running while facing the same direction for the entire sideline, 3point line and baseline.  This proved to be challenging to remember exactly what way you should be facing, and the Pax loved doing this twice!

Next up was a Merkin Ring of Fire including all 14 pax in a circle all in the plank position while each Pax, in rotation, did a set of Merkins.  First lap was 5 Merkins, second 4 and final 3.

The baton was handed off to Mr. Clean as the Pax headed over to his beautifully lined field of cones, which ended up being the cones from hell.

First up was a Dora including 100 Burpees, 200 Squats and 300 LBCs. Partner 1 ran while partner 2 executed the exercises.  Once Partner 1 returned from the lap of the soccer field, he relieved partner 2 and continued the exercise count.

Now it was time to figure out why there were so many rows of cones.  It was suicide time.  In between each suicide, the pax did 60-seconds of an exercise.  Exercises included Alternating Shoulder Taps and LBCs for round 2.  First suicide was a run, second was a nur.

With 4 minutes remaining, the Pax circled up for a round Mary including SSH, Flutter Kicks and Merkins.

It was a great morning to spend with the Pax, and even greater to share the Q with Mr. Clean.  A shared Q is a great way for an FNG to ring the 2nd bell, and this is just the first of many shared Q’s on the Saturday Gloom.


  1. Sign up to support the Homeless Kitchen Renovation Project.  March 10 and 11.  Supplies and cash are needed
  2. March 31 is the 1 year anniversary (4/1) for F3 Lakewood Ranch – We will converge at the Adventure Park for a celebratory beatdown. Mark your calendar and DO NOT SKIP this one!

Prayers and Praises:

  • Bing’s friend diagnosed with tonsil cancer
  • Drake’s M dealing with a pinched nerve and headaches
  • The Pax running across the Sunshine Skyway Bridge in the gloom tomorrow
  • And other spoken prayers and unspoken prayers

Great job, Pax and we look forward to a great week of beatdowns to come!  Aye!


F3 Suncoast