Counting down

AO: The Bound

When: 08/31/2022

QIC: Zohan

PAX (17): Cookie, Nacho Libre, Red Ryder, Snowman, Spit Valve, Zohan, Atari, Scampi, Onesie, Tricycle, Crybaby, Singlet, Slater, Gator, Zamboni, Stay Puft, Biggie


Monday and Tuesday I slept over the alarm and missed the beatdown. Taking the Q was an almost sure way to make sure I don’t miss another day. It worked. Woke up at 4am and was afraid to fall asleep and not wake up. I was counting the minutes to the beatdown and came for an early pre-run because why not, I’m already awake. Kudos for Snowman for encouraging me to post for a run.


Mosey to the entrance and then down to a …field? Couldn’t see anything (fond backflashes to Caney Creek AO). Turns out it’s a muddy area next to some storage place. It will do.

Circle up for Weed Pickers, Merkins (some PAX were overjoyed with the chosen location, others surprised to hear Merkins in a warmup), Copper Head Squats and OYO covids. Then back to the mud holding low plank till YHC heard the right answers to – what are the 5 core principles? what’s the mission of F3? what’s our credo?

Kudos to Snowman and our Nantan Emeritus for providing the answers and allowing us to stand up.

The Thang:

4 Corners

Mosey outside of the NLB compound toward a parking lot. Not the one I had in mind, but doesn’t matter all that much. 4 “corners” were pointed to.

First corner Merkins, Second – BBSU, Third – Bobby Hurley (difference from plain jump squats explained) and Fourth – American Hammers alpha count. Run between corners.

Starting at first corner with 24 Merkins, then 23 BBSU, 22 Bobby Hurley, 21 American Hammers, 20 Merkins, 19 BBSU… 1 American Hammer.

the gazelles led a Mary while waiting for the 6.



Next on the menu – OYO Burpees. 3 men break from the group to run to the edge of the parking lot and back. We’ll stop when all are in. Some men were in a hurry to run first, only to realize they now need to do Burpees non-stop till we’re done. We started with YHC calling “down” to set a pace, but audibled to OYO very quickly. YHC counted just over 40 burpees for himself.


Active Rest

10 count followed by lunge walk in the parking lot toward the exit. Then mosey back to the NLB compound.



YHC led some Flatter Kicks and then asked pax who have not Qed yet to call cadence for LBCs and Freddie Mercuries. Kudos for Scampi and Tricycle on a job well done. YHC added some Peter Parkers and Squats before time run out.


Naked-Man Moleskin:

It was an honor to lead the men today!

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