The Ode to Sally Field!?

AO: Bad Apple

When: 08/12/2020

QIC: Woody

PAX (6): Sprocket, GOAT, Swamp Donkey, Rusty, Heidi, Brutus



In joining F3 a little over a month ago, this would be the first QIC for Woody.  In an effort to apologize for his smack talking and to keep it interesting, he reached deep into the Exicon to bring out some seldom used exercises.


Hillbilly x 15 (Goat commented that Woody needed to count better!)

Side Straddle Hop x 15

Weed Picker x 11

Abe Vigoda x 11

Mountain Climbers x 11

Then mosey’d with side and carioca shuffles around the parking lot and awaited further instructions.  The music started and the plans were barked.  It just got real…


The Thang:

Circuit 1 – Run 1/2 mile to other side of AO

(OYO – Could be done all at once or in stages)

  1. 50 Bonnie Blairs
  2. 50 Flying Nuns
  3. 50 Bobby Hurleys
  4. 50 American Hammers

PAX did additional LBCs to await the 6.

Circuit 2 – Run 1/2 mile to the other side of AO (QIC threw in some catch me if you cans into the mix for all PAX to up their need for speed)

Using 25 lb and 35lb weights

  1. 50 Merkins
  2. 50 Shoulder Press
  3. 50 Curls
  4. 50 WW1 Sit-ups (ouch)

Al Gores were done by PAX as we waited for the group to finish. (Memo to teach both who Al Gore is to our younger PAX, and how to properly squat and hug that tree)

Circuit 3 – Run 1/2 mile to other side of AO

(Repeat Circuit 1)

  1. 50 Bonnie Blairs
  2. 50 Flying Nuns (Shoulders are now in full burn mode)
  3. 50 Bobby Hurleys
  4. 50 American Hammers


10 LL COOL J’s (as the Man, the Myth, the Legend booms “Mama said Knock You Out” in the dark, thick, morning air)

Circuit 4 – Run 1/2 mile to other side of AO – Sprint to Finish

Since the sand in the 45 minute hourglass ran out before completing round 4 weights, QIC offered the opportunity to complete….No takers.



We said a prayer for specific requests around wisdom and discernment as COVID-19 has forced changes in employment, and for students, teachers, administrators, and others involved in education in these times of uncertainty.


Naked-Man Moleskin:

Sweat dripping, tired PAX wrung out shirts and headed to meet with PAX from AO Wreck.

Special thanks go to Rusty for his assist in bringing coupons, and to Sprocket for acknowledging the Flying Nuns effectiveness to his wife.

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