Circle of Pain

AO: The Colosseum

When: 03/11/2021


Number of Pax: 25

Pax Names: 5-Putt, Abacus, Better Call Saul, Binford, Cyclone, Dilly Dilly, Disco Ball, Happy Camper, Heifer, Jellystone, Jobu, John Denver, Morticia, Nickelback, Pi 3.14, Second City, Shooter Mcgavin, Short Sale, Sparkler, Toby, Trojan, Vern,

Number of FNGS: 2

FNG Names: Hotboxx, Double Doink, Sorry whoever I missed.

QIC: Ron Swanson

The BackBlast:

Circle of Pain:

Woke up at 4:00am,  took a picture of my notes on my computer as a cheat sheet. Grabbed my iPad so I could watch the time during the beat down.   Arrived at 4:45am and talked with the EC runners for a couple minutes.  Then set up in the parking lot a little farther from the flags than normal due to the high number of HC’s.

48° windy and wet pavement – just beautiful

Good morning!
I am not a professionals and I am not aware of your injuries. This is a free workout, each pax participates at his own risk, modify as needed. We acknowledge that there is a new risk we all face, COVID-19. Keep 15+ feet workout distance at all times and respect non-F3 walkers and runner’s space.

F³ Workouts…
Are free of charge
Are open to all men are
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

The F3 Credo is: Leave no man behind, but leave no man where you find him.

We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout leader (the “Q” in F3 lingo) does.

Hillbilly squats
Tappy TaPs

OYO Stretching while I explain the beatdown


The Thang:

This is a Tabata-type workout with 10 different exercises in a pyramid format.  We will work out for 20 seconds then 10-second rest than 30 seconds 10-second rest than 40 seconds 10-second rest than 30 seconds 10-second rest than 20 seconds 10-second rest then the next exercise.  Visually it looks like 20, 10, 30, 10, 40, 10, 30, 10, 20, 10.  After all 10 different movements, we will mosey until Mary.

The Thang

Movements are:






Step ups

Plank holds

Skull Crushers

High Knees

Chest Press

Then the mosey

American Hammers

Flutter kicks
High Plank Low Plank

Site-Q read Announcements from Slack Info Only channel

Named an FNG. Welcome, Double Doink.


People do not decide their futures, they decide their habits and their habits decide their futures.

We gave thanks and well wishes to Kristen Howard who is battling her third bout with cancer and Pi’s partner who recently suffered a heart attack.  Happy Campers friend who is 25 years old battling brain cancer, Hot Boxx’s family who lost an uncle recently, and Fish Stick’s family as he just lost his mother.  Keep positive thoughts as you move through the day.

Warm welcome back to Vern.