Up and Down and Up and almost Down again

AO: Boneyard

When: 09/19/2022

QIC: Zohan

PAX (6): FannyPack, Feathers, Mater, Speedo, Stroller, Zohan


Took the Q as a mean to force myself to post, after I mostly fartsacked last week and did some stuff by myself. I took a beatdown that was posted on the Nation’s slack and modified it a bit, hoping it would be appreciated by the PAX. Let’s call it ‘with mixed results’. Pre-blast just said we’ll be doing some Ladders.

Stroller posted that he’ll be doing an 8 mile run. I assumed he meant he’ll complete it during the 30 minute pre-run but he either took his sweet time or he should have taken that left turn at Albuquerque. Anyway, he was with us in spirit for the beatdown.


Mosey in the parking lot with some Ass Kickers and High Knees. 1 minute of Rocky Balboa, followed by IC Copper Head Squats, IC Weed Pickers and OYO Arm Circles.

The Thang:

We moseyed to the Lacrosse field and picked a corner.

Going up the first ladder: 10 regular burpees in the corner we started in. 10 2-pump Burpees (read: 2 merkins) in the next corner. 10 3-pump Burpees in the next corner. 10 4-pump Burpees on the next and finish with 10 5-pump Burpees in the corner we started in.

The PAX were happy to stay at the top of this ladder and in no hurry to get down from it, so we climbed another.

Going up the second ladder: Starting with 10 Turkish Get-ups in our corner. 20 Big Boy Sit-ups in the 2nd corner. 30 Freddie Mercury alpha count in the 3rd. 40 LBCs in the 4th and 50 American Hammers alpha count back in the original corner.

After a brief 10 count we started going down the ladders, not repeating the top rang.

Going down the first ladder: Run to the 4th corner for 10 4-pump Burpees and continue down, 10 3-pumps, 10 2-pumps and finish with 10 regular Burpees.

Going down the second ladder: Run to the 4th corner for 40 LBCs and continue down to 30 Freddie Mercury, 20 BBSU and 10 Turkish Get-ups.

Going up the small ladder: A smaller repeat of the first ladder, going up to 10 3-pump Burpees. The intention was to go down it as well but one PAX stayed behind to stretch to avoid injuries and YHC decided it’s more important to stay together.


Speedo started with 20 Gas Pumpers. YHC called for holding Low Plank, about 45 seconds. I recall we finished with Monkey Humpers and some OYO V-Ups. Maybe something else in between??


Stroller joined us!

Speedo shared several happy celebrations with family. Feathers has the Ragnar race and needs some prayers that a pulled muscle will heal on time. Good memories shared about BRR and GR from last week.

Speedo reminded us to utilize the new Shoutout form at www.F3alpha.com/Shoutout, as a mean to celebrate achievements – PAX completing challenges, reaching milestones, doing something in the community, etc. These shoutouts will find their way to the next F3Alpha newsletter.

Naked-Man Moleskin:

Happy to be back with the group. Missed y’all last week!

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