Roaring Lions

Pax: Papa Smurf, Underdog, Blocker (FNG), Condenser (FNG)

T’was a great cold morning to break into a sweat at 64 degrees. The new AO is neighbors to the Big Cat Habitat, thus arrival to the AO was accompanied with the roars of lions, leopards, and such. Those that are unfamiliar with the AO are on alert (me), are they hungry? Have they gotten out of their cage? Will the Beatdown include fighting off ferocious lions? Only time will tell.

Cars started to roll in to the AO, some were solo morning risers and I could have been easily been identified as one, this is when an F3 Shovel flag would have been helpful. There were 2 FNG’s (father and son) that had arrived much earlier and had to muster the courage to ask if this was the F3 workout. We welcomed them, presented the disclaimer and the 5 core principles of F3, and off to the hills with a Mosey and accompanied with Karaoke, Butt Kickers, and High Knees.


  • SSH 30 IC
  • Merkins 10 IC
  • Mountain Climbers 10 IC
  • Knee-bows 10 IC
  • Carolina Dry Docks 10 IC
  • Squats 10 IC
  • Windmill 10 IC
  • Mosey to Mother Hill

The Thang

Round 1:

The upper body hill climb. We split into 2 man groups, 1 pax descended/ascended Mother Hill while the other completed as many Merkins as their body allowed. Roles are are then switched and repeated. This was carried out 3 more times each but with Carolina Dry Docks, Wide arm Merkins, and Moroccan Night Clubs.

Round 2:

The 7 Days of ab creation:

  • Day 1: 50 Reps
    • Heels to the Heavens
  • Day 2: 50 Reps
    • Superman
  • Day 3: 2 x 25 Reps
    • American Hammers
  • Day 4: 2 x 25 Reps
    • LBC’s
  • Day 5: 2 x 25 Reps
    • Flutters
  • Day 6: 2 x 25 L&R
    • SPD (Side Plank Dips)
  • Day 7: Rest

Round 3:

Round of Elevens

The round of elevens was to be completed with Mother Hill, but the flat plateau of Mother Hill was yearning for some runs. We completed Burpees and Overhead claps. Props to Blocker for keeping pace with Underdog.

Please welcome 2 FNG’s Blocker and Condenser!


Condenser shared his passion on doing everything and every aspect of his life based on the phrase: “What would Jesus do?”. A great motto to all HIM. The effects of a grueling workout that brings complete strangers to open up is what F3 is all about.

  • Prayer/Praises
    • Papa Smurf’s daughter is making great progress in school.
    • Blocker is starting his soccer season as a freshmen in High School, he plays goalie.
    • All unspoken prayers.