The Return of Rob & Fab

AO: Windjammer

When: 06/21/2023

QIC: Townie

PAX (9): Caroline, Deep dish, False Start, Mayflower, Milli Vanilli, Nair, Townie, uga, Walkie Talkie


The return of Rob & Fab aka Milli Vanilli’s 2 Calves.  At their prime, these were 2 impressive things to behold.  A spectacle if you will.  Even Milli’s M admitted “the sexiest body part on him”.  With 1 torn calf muscle (Rob) and 1 good calf muscle (Fab), it was clear to all PAX that we need to strengthen Rob back to the point of looking Fab again.  While we were limited with many EXICON we could perform we made some adjustments to include both Rob & Fab.  As one of F3’s Core Principles, we are open to all men.  Even those who lip sync.

Kudos to Uga & False Start for pre-rucking some miles in this morning after the de-hydrating swim party the night before.


Bernie & Karaoke to the Top of Parking Lot.  Bear Crawl the width.  Then DB shuttle drills back down while Milli Vanilli walks it out.  

WeedPickers, Imperial Walkers, MMPs (False Start), Covids & Arm Circles

Mosey back down to the coupon pile.  Grab a coupon for lifting.

The Thang:

Upper Body & Core Escalator.  Complete Round 1, take a short lap.  Round 1-2, short lap.  Round 1-2-3, short lap, etc…

5   * Big Boy Sit-Ups

10 * Merkins

15 * American Hammers (A)

20 * Bench Presses with Coupon

25 * Freddie Mercs (A)

30 * Skull Crushers

35 * LBC’s

40 * Curls for the Gurls

45 * E2Ks (22.5 Each Side)

50 * Calf Raises (b/c we gotta get Rob to look like Fab again)

All PAX finished on-time and some even started the de-escalator back down starting from 50.  Well done today, men.


Prayers up to Mayflower’s Mom, Walkie’s Dad.  Strength & Prayers for Deep Dish’s friend’s family going through an extremely tough loss and road of recovery ahead.

We probably have some things coming up…Maybe a 2.0 & M workout some time in August.  False Start was not sure of dates, details, times, or really anything.

Naked-Man Moleskin:

6 weeks on the IR will put anyone into a place of funk, misery, and sometimes full blown depression.  But not to our guy Milli Vanilli, who powered through his first beatdown in 6 weeks.  You’ve been missed in the gloom and we’re all happy to have you back.  Nicely done today, bud!

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