Modify on a Rainy Day

AO: The Wood

When: 05/03/2021


Number of Pax: 8

Pax Names: 1040EZ, Binford, Bunny Hill, Disco Ball, Pi 3.14, StormChaser,

Number of FNGS: 1

FNG Names: touhy, Tommy Bartlett

QIC: Disco Ball

The BackBlast:

Arrived at the Wood at 5am.  It was drizzling, but had rained over night, original plan was to use the baseball field, however I didnt want to mess up the field with deep foot prints, and what not, so made a call to change my Q up a little bit.  Bunny hill and 1040EZ were already onsite when i arrived.  I had PAX put Coupons underneath the Pavilion, and set up the Music.

As 5:10 approached most PAX were onsite and we started circling up, got name of FNG brought out by Storm Chaser

Disclaimer:  I am not a professional

5 Principles of F3


SSH IC (25)

A-Bagotas IC (10)

Tappy Taps IC (10)

Pretzel Taps IC (10)

Knee and ankle rotation IC (5 each way)

Hip Rotation IC (5 Each way)

Neck Rotation OYO- 10 each way

Mosey around Parking Lot, Mosey, High Knees, Butt Kicks

Thang 1

90 Seconds Dips- Run Perimeter of Parking lot

90 Seconds of Step Ups- Skip Perimeter of Parking lot

90 Seconds of curl to press- Bernie Sanders Perimeter of Parking lot

90 Seconds of Up right Rows- Carioca facing out perimeter of parking lot

90 Seconds of Squats- Carioca facing in perimeter of parking lot

90 Seconds of Standing Lunges- run perimeter of parking lot

90 Seconds of chest press- Run perimeter of parking lot stopping at each corner and doing 2 burpees.  Two burpees under pavilion to finish off


2 minutes of variations of high plank



Last week I was working on 27 6 packs/17 7 Pack streak.  Well I got called out Sunday to an emergency on a job.  I spent 18+ hours each day on site, and wasnt posting.  I had no plans to post on Wednesday morning after missing Monday and Tuesday.  Then I got on the leadership call.  Spent some time with the guys, felt better, but still no intention of posting.  I woke up Wednesday morning before the first Virtual Q was set to go, and decided to give it a go.  Then I double tapped and hit a West Coast virtual later that day.  It was just that little interaction with my F3 brothers that brought me out of a dark place.  So if you feel you are slipping, or that you see someone that usually post, not post, reach out, if you are the person reach out to any F3 brother, if you notice someone slipping, reach out to them, its the little things that lead to huge changes.



PI- Christine Howard, John Rob

Storm Chaser- Samantha Open heart Surgery

Tommy Bartlett- his wife in help on diagnosis of stomach pains