Warm-Up (IC x 10)

Abe Vigoda, Grass Grabber, Imperial Walker, Imperial Storm Walker, Tie Fighter, Side-Straddle Hop, Seal Jack, Smurf Jack, Red Bull Smurf Jacks (for extra flavor), Bat Wings (Arm Circles, Seal Claps, Moroccan Night Clubs).
Then: Chicken Legs — Up/Down, Front Kick, Back Kick, Full Kick, Clockwise Circles, Counter Clockwise, and Bicycles.
Wrapped it up with Toy Soldiers, Side Lunges, and a 10-count of Body Builders.

Plank-o-Rama (IC x 10)

Peter Parker, Plank Jacks, Parker Peter, Low Peter Parkers, Low Plank Jacks, Low Parker Peters, and Low Mountain Climbers. Shoulders properly smoked by the end.

Speed Work

We lined up across the Great Lawn for five rounds of sprints.
Each round: sprint across, then return a different way — jog, high knees, butt kicks, karaoke, and reverse jog.
Lungs on fire, mission accomplished.

Time Killer

10s:

10 Diamond Merkins

Lunge walk halfway across the field

Jog the rest

10 Squats

We paused around Round 5 for 10 Mayhem Merkins (IC) — because why not?

Mary

YHC started with Wife Pleasers x 10 IC before handing the floor to the PAX.
Each man called one exercise, IC to 10 — Hello Dolly, American Hammers, Flutter Kicks, Big Boys, J-Lo’s, and more.

A warning was issued to keep the count exactly at 10.
Rudy, of course, stopped at 11.
Penalty: 10 Burpees OYO.
Lesson learned (maybe).

COT – Reflections on 10 Years

On 10/14/15, YHC posted for the first time at The Bird Cage, led by Roots — confirmed thanks to his backblast.

I’m a little slower now, but in better overall shape than I was then.
Grateful for F3 and for the EH from Reluctant Yankee, Bogey, and Jingle Vader — men who got me off the couch and into the gloom.

Some achievements since that first post:

2 GoRucks

2 GrowRucks

1 50-Mile Star Course

1 Grand Canyon Rim-to-Rim

24,000 burpees in 2024

And finally… my first pull-up.

Also proud to have helped EH Nip Tuck, Rudy, Da Parish, and Vagabond.

F3 has brought me brotherhood, accountability, and countless memories with men I never would have met otherwise.

Here’s to the next decade of growth, grit, and gloom.
See you in the gloom — mostly on weekends.