Resolutions are for the WEAK!

When: 01/03/17

QIC: Swiper

PAX (): The Body, Clyde

At F3, we’re more into REVOLUTIONS than resolutions, so who needs a new number on the calendar to make things happen? ( Imagining a Mufasa accent as I say this!) Every passing moment creates a new opportunity to turn it all around, so YHC says…come one and come all!  Today at BC, it was more like, come one and come two more, but there were 3 motivated PAX who lept from the fartsack and put aside the heavy meals, extra desserts, and alcohol consumption levels of yesteryear to start anew.  Here’s how it went down!

Warm up’s: 17 of each



Cotton Pickers


The Thang:

Mosey to the Big Parking Lot for some CLIMBS

1- Crab Cake

2- Lunges

3-Iron Cross Squats

4- Mercans

5- Burpees

Work our way down the parking lot, stopping at each tree line to rinse and repeat, adding 1 to each exercise, ending with 6-10.

Mosey to the Pavilion for some People’s Chair rotations and off to the coupon dispenser to grab today’s special offer:

Bermuda Triangles:  Since there were 3 of us, we alternated at 3 different pain stations:

Station 1: Rock Exercises- curls, OHP’s, and Rows

Station 2: Chest/Core- Derkins, Mike Tysons, and LBC’s

Station 3: Sprints to the Pavilion entrance and back

Rotated stations and exercises when the sprinter returned and cycled through 3 times.

Lunge walk to the pathway and sprint back to the flag for some Mary: 17 of each




Reverse LBC’s


  • Thoughts and prayers out to all of our PAX who are still on the road- Dipper in Orlando, Darth skiing in Colorado, and Hammer serving downtown at Passion Conference
  • Prayers for The Body’s Grandfather in Law who is in the care of Hospice
  • Prayers for my long time friend, Heather Nardillo, who is battling Stage 4 Breast Cancer.  Strength to her and comfort to her family.


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