Get on UP!

AO: The Crown

When: 02/12/2021


Number of Pax: 4

Pax Names: Cheddar, Lady Bug, RG3, The Situation,

Number of FNGS: -3

FNG Names:

QIC: Cheddar

The BackBlast:

4 pax decided to post for a birthday beatdown, they were not disappointed.





Warm up(COP)

Side Straddle Hops 10 In cadence (IC)

Merkins 10 IC

Cherry Picker (aka Grass picker or Cotton picker) 10 IC

Stretches – Quads and calves



The Thang:


Triple nickel – 20 (borland fall down and get on up) and 10 star jumps 


Derkin Dip – 10 Derkins and 10 Dips , then 20/20, then 30/30 back to 20


Millennial – do 100 of a called exercise, first one to finish stops everyone and lets us jog to the next round

Exercises were – FLutter , Dolly , Squats and finished with Burpees (10 each while the rest holds plank. 



Naked Man Moleskin/COT:

It looked like a not so cold morning 10F compared to the last few days. Borland inspired me on the fall down/get up and it felt like a great way to punish us with salt escaping the layers. Get on up by James Brown and Life Alerts -I have fallen down and can’t get up were the tag lines 


Just shared this winter/pandemic isolation has been brutal to many and especially to me and the M. But I have been able to push harder (with the patriot challenge), and looking at it as a challenge posting in weather -7F below with -23F windchill. On the way : Learning to deal with it and what works/what does not work. I give 100% credit to the F3 pax for providing the fuel and motivation to keep me going and …. Get on UP!!. In fact this motivation and positive attitude has helped me bring it to my home and give us hope during this brutal winter and bunch of not so sunny days. Thanks fellas


Our thoughts are for the pax who couldn’t make it and the ones who would love to make it and cant . We are all here for you,  we will continue to say a hi and know we love you . Come on in for coffeeteria and we will make sure its worth it . We miss you fellas and your routine (e.g. Borland – Fall down, get on up)



  • Look for Ladybug call for challenge for March (Check Slack or send a message there)
  • We managed to get 3rd F Connection for Homeless Feb 19th filled up. Look forward to it
  • 2nd F watch the games 2/14 and 2/21. Heated patios venues and plenty of social distancing  and we enjoy watching soccer (or actual football) Currently we are looking at two venues – Yard House (Glenview) and AJ Hudson (for the 2/21) Will keep you updated . (Check Slack or send a message there)

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