October 9, 2020

Getting Jacked (Webb Style)

Pulled up and several Pax were already stretching. Gun show did a perfect parallel parking job although he was perpendicular to the parking spaces.

fail austin powers GIF

The perfect weather for an F3 workout. Fall weather is a blessing, after the hot, sticky, and muggy Summer. Overcast, 64 degrees, slight breeze, no dew on the grass, and not raining.


We had an FNG this morning, so I explained that Speedy was not paying me, I am not a professional, and to modify to prevent injury. Also went over the 5 core principles of every F3 workout, which were shouted out by the Pax.

  1. Free of Charge
  2. Open to all Men
  3. Held Outdoors
  4. Peer Led
  5. Ends with COT


Jacked Up

  • SSH x 25 IC
  • Seal Jacks x 20 IC
  • Plank Jacks x 15 IC
  • Smurf Jacks x 10 IC
  • Star Jacks x 5 IC

season 15 episode 20 GIF


Jack Webb Mile  (Perform 1 rep of 1st exercise and 4 reps of 2nd. Increase by 1 rep for exercise 1 and 4 reps for exercise 2 for each of the 10 rounds)

Run 1/4 Mile

  • Original Jack Webb
    • Merkins 1,2,3,4,5,6,7,8,9,10
    • Overhead Press 4,8,12,16,20,24,28,32,36,40

Run 1/4 Mile

  • Captain Thor
    • WW1 Situps 1,2,3,4,5,6,7,8,9,10
    • American Hammers 4,8,12,16,20,24,28,32,36,40

Run 1/4 Mile

  • Tap Dancing
    • Carolina Dry Docks 1,2,3,4,5,6,7,8,9,10
    • Shoulder Taps 4,8,12,16,20,24,28,32,36,40

Run 1/4 Mile

  • Lt. Dans
    • Squats 1,2,3,4,5,6,7,8,9,10
    • Bonnie Blairs 4,8,12,16,20,24,28,32,36,40

Grumbling complaints that there was too much math, even though I was the one counting the reps.

Confused The Kid Mero GIF by Desus & Mero


  • Freddy Mercury x 20 IC

13 Pax (Actual Bakers Dozen) with 1 FNG (That I have been trying to EH for a year) Area 51 (He’s originally from Roswell, NM)

Had the Pax close their eyes. Asked them to listen and see what they hear (Traffic, birds chirping). Asked them to take a deep breath and see what they smell (Parking Lot Urine). Asked them to focus on what they taste in their mouth (bad breath unless you brush your teeth). Asked them to feel the brisk air around them. Asked them to Open their eyes and see the world. Sometimes we don’t realize how blessed we truly are and take things, like our 5 senses, for granted. Some people are blind and are not able to see. Some cannot taste and smell, and could have Corona. Those who are deaf cannot hear. Take a minute to count your blessings and be happy with your ability to fully experience the world we live in.

We prayed for those involved in an accident that several Pax passed on their way to the workout. We also prayed for Flobee who tested positive for Corona. 4 Pax are Traveling to Grow Ruck today.

Grow Ruck this weekend.

Workout Date: