YHC arrived early to the Dock House (and not for the breakfast bar) with the “VQ jitters”…..do I have enough to fill 45 mins and wear these guys down, will I remember the Mission, Disclaimer, will I even remember the exercises! Well, here came Graco, then Twitty, and the rest of the PAX rolled in, forget the jitters, it’s showtime! With F3 defined and the Mission/Disclaimer stated, we’re off to the west to visit the Maritime Museum.


  • SSH x 20 IC
  • Wind Mills x 20 IC
  • Hillbilly’s x 20 IC
  • Cotton Pickers x 20 IC
  • Sun Gods x 20 IC fwd/rev
  • R over L  20 count
  • L over R 20 count

The Thang:

  • Mosey to the west end roundabout:
  • Hand release merkins x 10 count
  • Lt. Dan roundabout
  • Merkins x 10 count
  • Lt. Dan roundabout
  • Shoulder Taps x 10 IC
  • Lt. Dan roundabout
  • Boss Tweeds x 20 IC

Mosey back east to the Watercraft Center deck:

  • Squats x 25 SC
  • Monkey humpers x 25 SC
  • Plank Jacks x 25 IC
  • Air Press x 25 IC
  • Boss Tweeds x 25 IC

Continue our mosey east to the Dock House for some bench work:

  • Erkins x 25 IC
  • Dips x 25 IC
  • Derkins x 25 IC
  • Step-ups x 10 each leg
  • Boss Tweeds x 25 IC

By now, PAX has identified the “Boss Tweed” trend! Our tribute to Tweed’s quick recovery and return to the PAX!!

Eastward once more to the Town Hall:

  • Peoples Chair 10 count each PAX
  • Boss Tweeds x 10 IC
  • Peoples Chair 10 count each PAX
  • Boss Tweeds x 10 IC

The final Front Street mosey back to the Dock House for Mary:

  • LBC’s x 10 IC
  • Low Slow Flutter x 20 IC
  • American Hammer x 10 IC
  • Boss Tweeds x 5 IC

Announcements regarding area workouts for tomorrow. YHC took us out in prayer, giving thanks for yet another day of F3 to get better as husbands and parents. We prayed for all the victims and survivors of the California fires, Myanmar violence, 2017 Hurricanes, and the Las Vegas shooting.  It was truly an honor and privilege to lead this fine group of men. Thanks to all the PAX that have guided me since immigrant first introduced me to F3 back in late July. Thanks to my daughter Grace for seeking F3 information and pushing me to join and get better!

Oops, forgot the Name-O-Rama, and yes Costanza, please deduct 5 points! But it did get us to the coffee quicker! Until next time……..







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