Mickey’s first date

AO: The Firehouse

When: 01/24/2019

QIC: Dash

PAX (): Dash, Mickey, Fudd


This date was long overdue. It’s been at least 4 months since I’ve Qd. I’ve barely made a few workouts since then. Mainly lacked the motivation or desire. Thankfully we have a strong group of guys that are serious about what F3 is all about. I can’t lie, it’s been a challenging three months for me, I feel like I hit a wall. Whenever I’d be ready to throw in the towel, I always received a call or text from a fellow PAX letting me know they were thinking about me. Honestly I didn’t think I would Q for a while, I’ve been trying to get back into it, and it hasn’t gotten any easier. That’s when I ran into Mickey having lunch with his boys. He hadn’t been to the Firehouse in a while so he said he would hit us up this Thursday. Usually when we receive guests from The Kodiak we have several show up and they lead the workout. Now knowing what to expect I offered to Q(felt the urge)! And oh yes, it was time for the girlfriends to make a long overdue appearance. Welcome to The Firehouse Mickey, here’s your date!






15 SSH

15 Goofballs

enter special guest(Mickey)

15 Weedpickers

15 Imperial Walkers


The Thang

Grab a Girlfriend from the truck and here we go!!

Around the World with the Girlfriends, for a total of two laps around the upper parking lot. We alternated lower/upper body exercises at each partition.

Starting with lower body:


LAP 1:

10 squats with GFs on the shoulders, followed by a Cusack Walk to next partition.

10 curls, ruck to next partition

10 lunges(each leg), followed by a Cusack Walk to next partition

10 shoulder presses, ruck to next partition

10 squats, followed by a Cusack Walk to next partition,

10 clean and press, followed by ruck to next partition

repeat as many times at it took to get around the parking lot.

LAP 2:

everything was the same as lap 1 except we swapped Lunges for Imperial Walkers.



All IC

10 Freddie Mercurys (forwards and reverse)

15 Crab Humpers

10 Box Cutters

15 LBCs



remember Saturday AOs

prayers requests:

Dashs business

grow the AO



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