On November 2, 2018, 12 Men entered The Woodshed on a cool, 43 degree, clear morning in Elmwood Park.  The music was grunge and as the PAX would soon learn, it wasn’t the only thing 90’s based going on this morning.  The workout was called “I love the 90’s,” after all.

The PAX: Wait Time, Big One, Walk On, Tator Tot, Pablo, The Plague, Picabo, Ponzi, No Doze, Waffle House, Folsom, and Baby Grand.

QIC: Folsom

Warm O’ Rama

Mosey to the Pot Smokers’ Grotto

Hill Billys

Toe Touches


Shoulder Taps

The Pre-Thang

The wave with Rocky Balboa and 9 dips, Ponzi must of found these too easy or boring because he added a backward somersault, not recommended.

Mosey to the Spanish Pavilion

The wave with wall sits to Bear Balls to the Wall Crawl, this was fun so we did it twice.

The Thang

90 Deconstructed Burpees (Partner up. Partner A does 15 jump squats to 15 Merkins while Partner B chilcuts.  Switch, Partner B does jump squats and Merkins, then run a lap in the parking lot. ) x6

Mosey to the Flags for Mary.


Protractor (call out degrees, 10, 30, 45, 60, 90)

Little Baby Flutter Kicks x10

Pickle Pointers (upside down pickle pounders) (I’m going to petition to have these renamed to Power Bottoms) x10

Outlaws (Leg lifts making the big O, 10 clockwise, then 10 counterclockwise.


“Walking with a friend in the dark is better than walking alone in the light.” –Helen Keller

Leave it to Helen to perfectly sum up what F3 has meant to me.  I’ve gained friends to walk with me through the dark.  Not just the gloom, but the dark times of this mess we call life.

What F3 has taught me and hopefully all of us: I am stronger than I thought I was, but I can still grow stronger.  I’m not just talking about the strength needed to do 90 deconstructed burpees, but the strength needed to get through my mess of a life, intellectually, emotionally, and spiritually.  F3 has affected me for the better in all ways.

Prayer Thanks was given to God for all things F3 has given us and prayers were made for the family of the student who lost his life this week.  Also prayers were made for our F3 brothers who are suffering through injuries.



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