AO: Donut Shop

When: 03/17/2021


Number of Pax: 14

Pax Names: Alliance, Cutter, Fogger, Footloose, Giuliani, Kipling, Kodak, LED, Linus, Madoff, Malort, Rossy, Scrooge,

Number of FNGS: 0

FNG Names:


The BackBlast:

Happy Saint Patrick’s Day! 14 pax entered the foggy gloom to an anticipation of work to be done. YHC had provided a few details prior to raise the anticipation. We would be working through a power half hour of sorts, using Blarney Stones, in search of as many S.H.A.M.R.O.C.K. (s) as we could find. Here’s what happened…

Conditions: 36, feels like 30, wind at 7-10 mph, and extra gloomy with fog

The Thang:

Quick warm up in parking lot while waiting for a certain HC that wasn’t present yet…

15 SSH in cadence, 10 Abe Vigoda fwd, 10 Abe Vigoda bckwd, 10 seal claps, 10 Overhead claps, all IC

Our last HC still was a no show so we moved on for a quick block carry to the parking garage


At the lower level of the parking garage, workout was described…

EMOM (every minute on the minute) 2 blockees, while completing the following exercises all x 10 reps


Heel tap crunches


Merkins (on block)

Rocky Balboas (2=1)

Overhead press

Crunchy Frog

Kettle Bell Swings

On repeat for 25 minutes

Grab your block, St Patty’s Day parade around the AO

Complete 1 more SHAMROCK as a group in cadence


Announcements…Breakthrough Service Project Saturday 10-2, see FVI for details

Moleskin: Today’s workout was Ironpax inspired and on the lite side. A reminder to the group that we can do hard things, and to prepare ourselves for the challenges in front of us. Additionally, inspired by St. Patrick’s Day, an outsider may observe this day set aside to celebrate the traditions and heritage of Irish American culture as just an American Drinking day, but YHC encouraged the pax to do a little more reading, a little more research to seek understanding of the history and purpose. This translates well into our daily lives, and to the mission and purpose of F3. We all need to take the time to seek understanding of different cultures and groups before making assumptions about what is right in front of us.

On the surface, F3 appears to be just a workout group, but those inside know that so much more exists for the man who seeks to know and understand. Another world of possibility is hidden under the surface, a world of service, friendship, faith, and real true connection with others awaits those who are willing to dive in a little bit more.


Leave a Reply

Your email address will not be published. Required fields are marked *

Scroll to Top