• When: 01/28/2019
  • Workout Style: Bands
  • QIC: Ron Burgundy
  • PAX: Monkey Wrench (Respect), Billy Ray, Bambard, Wilson (Respect), Immigrant, Dance Hall, Spinal Tap
  • AO: Back Blasts

YHC changed the AO from the Big Rock cutting board to Shevans Park. It was there two years ago that I started my F3 journey. It was a time when the Table Setters and the Band of Brothers met together for a time of mingling and Warm-A-Rama. As you get older it’s the small things that seem to mean the most to you. As the men assembled I told them why I had moved the AO. The story was told that it was one of the Table Setters who got us kicked out of the Shevans AO. It was apparently one of our howling members but no name was given. The gloves I wore today were from that very first workout that Devlin McGregor gave me. Sure, I looked like Billy Ray Valentine from Trading Places but I didn’t care. The PAX stood 8 strong including the Q. Two of my brothers from the original day honored me with their presence, Bambard and Spinal Tap…T-Claps. Spinal Tap showed up early enough to go to the wrong AO and still make it on time. That is totally different from the ST I use to know.  F3 mission statement given, disclaimer and away we went.


Mosey half way around the block for SSH’s x 20, Sun Gods x 10 each way, Abe Vigoda x 10

Mosey the other half for Cotton pickers x 10, Hillbillies (same side) where are you Blart x 15 and Good mornings x 10


To the shelters for Right and Left Curl, Squat, Right and left Shoulder Press, Seated Row and Chest Press x 15…Rinse and Repeat with a mosey around the block. Monkey Wrench paid YHC a huge compliment by giving “This is like Hillary doing Yoga” during Squats. We all should be as one with the band.

Back to the shelter for one more round of bands this time x 10. Mosey half way around the block and head to the playground.

Calf raises x 20 Heels Out, Heels in the middle and Heels Inward, Rinse and repeat x 10

Mosey to the tennis courts and partner up. Partner A would run two laps while B would do exercise. Switch when done. We got through Plank Jacks and LBC’s.


Circle up and one burpee so it is an official F3 workout

WW1’S x 15

Dying Cock Roach x 10

American Hammer x 15

Protractor for about 3 minutes to finish it off.


Praise for Bambard as he becomes a new Uncle. Prayers for the unborn in New York who have been given a death sentence. They can be aborted at any time during a pregnancy. Votes matter. YHC took us praying for all and reminded the PAX we are created in God’s image and to love one another as he loves us.

If YHC has met you at a workout or at some other place and time in F3, thank you. You are what makes F3 special. I was a Sad Clown before F3 but now my mornings are filled with smiles, sweat, laughter and heavy breathing. My job is out of county and without F3, I would have never met many of you. Sorry about that. Every one of you has a different gift that God has given you, a strength or a weakness. Together we are stronger and I am stronger with you. Don’t ever think that you don’t matter, you do. You make this thing called F3 go. When you stop posting, it gives me a reason to stop, so don’t. Encourage those around you and always pick up the six. I was there more than once. You have a whole year to try and get to different workouts. Go see the guys in the East and the West. We have grown and that is great but it is also gets in the way of seeing everyone. F3 is something you can’t explain, you have to experience. Men praying for one another, in public, out loud, for each other. I really think it is one of the things that make God smile. I am thankful to be a small part. To my brothers, T-CLAPS and to my M who supports me (except mornings when the lightning is heavy) I always appreciate her love and understanding.   SYITG

Ron Burgundy

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