A Third A Third A Third

AO: Gladiator

When: 11/03/2022

QIC: Motorboat

PAX (20): Bo Knows, Cheneral, defcon2, Dinghy, Dream Boat, Fire Drill, Irene, Laces, Macbeth, Mater, Moonshine, Scratch-Off, Spandex, Speedo, Tar Heel, Tebow, vertigo, Brownie, FNG Fieri


Pre runners brought high numbers today!  That continued with a full parking lot for this morning’s beatdown.   VERY MOTIVATING!

Disclaimer delivered.

FNG Welcomed

Let’s Get After It!


  • Led off with a fan favorite….the Classic Side Saddle Hop immediately followed by a unpopular call…. 7 counts of The Motivator (which doesn’t motivate as promised).
  • Calf stretches into a plank and 50 ct. Shoulder Tap to ensure everyone who didn’t rerun is awake.
  • Running is on the docket so why not some Hill Billie’s in the warmup?

The Thang:


  • Indian Run to the base of a fun and pleasant hill.
  • 20 Monkey Humpers before ascending the hill Flutter Kick for the six plus 30 more.
  • Relaxing decent to the bottom
  • 20 Monkey Humpers before ascending Bernie style plank for the six plus 30 more shoulder taps as reward.
  • Super Man reps (5) in silent cadence.
  • 25 Monkey Humbers (just to hear the complaints of 5 extra :-)) before ascending the hill with a burpee at each light post.   Reward is 50 LBCs to rest and relax
  • On the decent 10 Tempo Derkins with Left hand on raised curb, the right hand on curb before returning to the base of the hill.
  • 1/2 mile Mosey to celebrate the FIRST THIRD IS OVER.


  • 3 SETS OF Tempo Dips to Merkins (15 ct.)
  • Step Up Left Leg 25 only followed by Right Leg only.
  • On your six!  25 Leg Lifts because your abs felt neglected.
  • Ladder Burpees 2-4-6-8 in the 4 corners of the parking lot.
  • Celebrate the end of the SECOND THIRD with 30 American Hammers.
  • Laughter had by all at this point.
  • Mosey to soccer pitch to celebrate the SECOND THIRD IS OVER.


  • (8) 50-yard sprints ….it’s so simple it can’t not be fun!
  • Mosey to COT


  • Count Off into Name-o-Rama
  • Welcome FNG Fieri to F3 Nation
  • Wonderful Praises offered by several PAX!  THE POWER OF PRAYER!
  • I am personally grateful for the F3 Fellowship that is shown to one another week in and week out unselfishly and generously.   I am humbled by you PAX.

Prayer Requests

  • RaspberryPI’s daughter’s recovery is moving in a positive direction.  Keep praying.
  • Bo Know’s M has had tumor shrinkage in her last scan as she continues to defeat cancer.
  • Vertigo’s daughter and his strength to support her.

Naked-Man Moleskin:

It was an honor to lead you this morning.

Thank you for the 100% effort and positive enthusiasm!

Outstanding Work Fellas!

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