The Thang You Don’t Want to Miss

AO: The Ridge

When: 05/22/2021


Number of Pax: 26

Pax Names: 5-Putt, Augustus Gloop, Bedpan, Better Call Saul, Bob Villa, Bone Spur, Boston Butt, Den Mother, DJ Sump Pump, Elway, Happy Camper, Heifer, Penalty Box, Quatro, Tourniquet, Trickle, Vern,

Number of FNGS: 2

FNG Names: Sister Jean, Tofu, Black Box

QIC: Pawn Star

The BackBlast:

Yesterday I turned 41 and I know a few of you are here today only because of that.  Many of you have never seen me this fit before.  For those of you that are here because it is my bday, talk to the men around you.  They are inspirational and have changed my life.

Welcome to F3 Crossroads.  This is The Ridge and I am your Q today.  My name is Pawn Star and I am not a professional.  I am not aware of any injuries that you have or any that you may sustain while working out with us today.  Modify when necessary but push yourself.  Your body is stronger than your mind wants to believe.

We do have a few FNG’s today so we will warm up and then get into our Thang right after we cover the 5 principles of F3….

Good Mornings
Abe Vigodas
Imperial Walkers
Arm Circles

The Thang

Count off by 2s, Pair up with someone from the opposing team that you believe will push you.  2 People will be racing through the obstacle course while the remaining PAX do 1 of the exercises from the boards.  The losing team chooses an exercise from the losers board.  The winning team chooses an exercise from the winners board.  You do the exercise until your teammate returns.

Burpees, WWI situps, No Surrenders, Bonnie Blairs, Apollo Ohnos, Carolina Dry Docks, Peter Parkers, Pretzel Shoulder Taps, Shoulder Taps, Hold Plank, Hold Squat

SSH, Big Boys, Lunges, Grady Corns, Merkins, Imperial Walkers, Bobby Hurleys, Squats, Mountain Climbers, Air Curls, Pickle Pushers


Flutter Kicks
Scissor Kicks
PAX Choose Exercise Ring of Fire (Burpees)


Thank you to everyone that came out today.  Hopefully you got the blood moving and had some fun doing it.  I invite all of you back in a few hours with your M’s and 2.0s for some 2nd F.  As you can see, it will be a party.  I also encourage you to stick around a bit after this and have breakfast and a bloody mary or 2.

Today, I want to tell a Cherokeee legend about 2 wolves that goes like this:

An old Grandfather said to his grandson, who came to him with anger at a friend who had done him an injustice, “Let me tell you a story.

I too, at times, have felt a great hate for those that have taken so much, with no sorrow for what they do.

But hate wears you down, and does not hurt your enemy.  It is like taking poison and wishing your enemy would die.  I have struggled with these feelings many times.”  He continued, “it is as if there are two wolves inside me.  One is good and does no harm.  He lives in harmony with all around him, and does not take offense when no offense was intended.  He will only fight when it is right to do so, and in the right way.

But the other wolf, ah!  He is full of anger.  The littlest thing will set him into a fit of temper.  He fights everyone, all the time, for no reason.  He cannot think because his anger and hate are so great.  It is helpless anger, for his anger will change nothing.

Sometimes, it is hard to live with these two wolves inside me, for both of them try to dominate my spirit.”


The boy looked intently into his Grandfather’s eyes and asked, “Which one wins, Grandfather”

The Grandfather smiled and quietly said, “The one I feed.”

We all have 2 wolves fighting to dominate our being.  It is our responsibility to decide which one to feed.  It is also the duty of our brothers around us to help guide us and support us so we feed the right wolf.  Every day is a new day.  Yesterday’s mistakes can be today’s lessons and tomorrow’s greatness.  Feed your good wolf and be great. Aye?

Thanks again everyone for coming out.  Let’s take a knee and give thanks.