December 11, 2019

Triangles at the Berm

THE SCENE:  SIXTY DEGREES!! Even GunShow would agree this was shorts weather. All PAX remarked at how surprised they were that it was calling for snow/sleet just 24 hours later.

F3 WELCOME & DISCLAIMER: Done. And again for Snookie, as he rolled up 30 seconds late.

Motivators, down from 6. (full SSH, half arm SSH, legs only SSH, hops)(6 of each, then 5 of each, then 4, 3, 2, 1)

Arm Circles IC 15x front and back

Merkins 10x IC

No need to stretch the legs, cuz we wouldn’t be using them. Post-St. Jude, leg friendly.


3 cones were set up (in a TRIANGLE), roughly 30 yards apart. Do set exercise at each cone, and rep count goes up by one after each full lap you complete. OYO

Cone 1: CMU curls

Cone 2: Merkins

Cone 3: CMU overhead press

Started at 5 reps, and counted up. Got up to somewhere between 15-18 reps, before we started counting back down. All PAX did between 200-300 of each exercise.

Box Cutters  20x IC

American Hammers 25x IC

Little Toy Soldiers 15x IC

Freddie Mercury  23x IC (I’m not sure how high Photoshop was planning on making us go, I’m just glad 6:15 hit)


9 PAX: Lochte (QIC), Photoshop (AOQ), MUDPANTS, 3PL, Snookie, Pop-Tart, Ups, Paper Trail, Alamo


We all fall victim to our own perceived limitations. Something sounds too hard, so we do not even attempt it, and as a result, we very seldom push ourselves all the way to our full capabilities. I challenge everyone to take on a challenge (be it in F3, work, or personal life) that feels “too hard.” I’m confident that you will be surprised to find out what you are actually capable of doing.

This was my first time posting at the Berm, except for one IronPax pre-workout, and it is sweet! I will certainly be signing up for more Qs there next year, as the possibilities are endless!

Q School Wed at Berm.

Grinch Wed at Blazing Saddle

Workout Date: