01/17/2022 – Jail Break

AO: LightningRod

QIC: StrayCat

PAX: Herbie, BobEvans, Kiwi, Danish


It was in the 30s and dry.

Warm up

Run along the road in front of the school

SSH x 20

Third Grade Exercises x 10

Oil Derricks x 5 (both sides)

Windmills x 10

Halos x 10

Slow High Knees x 10

Mosey to north side of school

The Thang

Jail Break

Decline Merkins x 20

Rows x 20

Pistol Squat x 10 (each side)

Leg Raises x 20

Face Plant x 30 sec

Run 800m

Repeat for time

Mosey to LR

20 scissor kicks


1 year of F3 for StrayCat

I’ve done 1 year of F3 now. I first came in January 2021 and went to a beat down lead by @walkman. I spilled merlot on my first day and a few times since then.

I’m grateful for F3 and all the changes in multiple areas of my life. It has benefited my family, my career, my mood, and my general impact on the world around me. I’m grateful for all the men who keep showing up every week. I’m so much healthier now than I thought I ever could be and am looking forward to my first 5k in February.

StrayCat Out

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