January 4, 2019

Bring Sally a Tire

THE SCENE: Little bit O’ spit, but not enough to make us stay under the pavilion.


All were welcomed and disclaimed, and then Roomba showed up, so he was also given an abbreviated disclaimer and welcome. Covered the mission of F3 and  stumbled through the 5 components of each workout.


  • Side Straddle Hops IC x 50
  • Imperial Walkers IC x 10
  • Windmill IC x 10
  • Squats IC x 10
  • Tappy Taps IC x 10
  • Mosey


Played Flowers (Bring Sally Up) by Moby. On “Bring Sally Up,” PAX moved the high plank position. On “Bring Sally Down,” PAX moved to the low Merkin position trying to keep chest and knees off the floor as long as possible. We were all at muscle failure halfway through 🙂

PAX took turns pulling seat belt straps that were connected to a chain, that was connected to a tire that had a CMU on it. While the lead PAX pulled the tire and CMU, the other PAX performed an Indian Run behind the lead PAX until he could no longer run and pull the tire. After each PAX went, we would perform an exercise. Those exercises were:

  • Side Straddle Hop IC x 20
  • Squats IC x 20
  • 10 Burpees OYO

After returning to our SP, we abandoned the CMU, but grabbed a 30 ft battle rope, and moseyed with the tire and battle rope to a hill. PAX took turns pulling the tire and battle rope up the hill while the other PAX did an exercise of the puller’s choice until the puller pulled the tire to him. Repeated this 8 times so each PAX got 2 pulls.


Bring Sally Up again, but with partner BBS. PAX interlocked feet across from their partner and on “Bring Sally Up,” PAX went up, and on “Bring Sally Down,” PAX went half way down.

4 PAX. Roomba, Sonic, Speedy, Grimace
Discussed the adoption process that my wife and I are going through, and the challenges we’re facing. Referenced James chapter 1 and how trials of various kinds produces perseverance, and perseverance, faith.
The Annex has a new flag. You should post so you can see it. It’s bananas.