05/04/2021 - Dark Tower - Hill Circuit

AO: Dark Tower

When: 05/04/2021


Number of Pax: 21

Pax Names: afib, Aladdin, Bjorn, Bongo, Callahan, Chazz, ChileDawg, Columbus, Curds, Glenn, Harbaugh, Leuben, Nosejob, Radio Flyer, Serena, Shandy, Shirley Temple, Sizzler,

DR Names:

Number of FNGS:

FNG Names: Bush Push; Yugo

QIC: Augustus Gloop


Preblast was simple. Work will be put in on the hill.

I rolled into the parking lot around 4:35 to set up. Right behind me was Bjorn, wide eyed and ready to get rippin!  Rest of the EC crew rolled in, Serena, Yugo, Curds, Glenn and Aladdin and they all took off.

As I set up I debated a few rep counts, but everything appeared to be locked in for what I thought would be a good burner.

EC Crew came back and rest of PAX rolled in.

5:15! Circle up!

F3 is free, open to all men, held outdoors, led in a peer rotating fashion and ends in a circle of trust

I am not a professional and not aware of any injuries you may have. Please push yourself, but don’t hurt yourself!




15 x SSH

15 x High Knees

15 x Abe Vigodas

Coupon mosey over the hill to Thang 1

The Thang

Thang 1

AMRAP Circuit (total of 5 exercises in a loop with running between)

All PAX started at the walking path at the bottom of the north side of the hill

1 cone at the starting point, 3 cones were set up staggered up the hill and 1 at the top

Cone 1 – 15 Thrusters – Run to Cone 2

Cone 2 – 15 Big Boys – Side shuffle to Cone 3

Cone 3 – 15 Merkins – Side shuffle to Cone 4

Cone 4 – 15 Bonnie Blairs – Bernie Sanders to Cone 5

Cone 5 – 15 Burpees – Run down back side of hill and around path to Cone 1

PAX ran as many loops as possible in 20 minutes – timed

Once time was up, coupon mosey back over the hill to parking lot for Thang 2


Thang 2

PAX partnered up

One PAX performed set exercise while partner ran over hill to cone and back. Once back, partners switched with partner one running over the hill while partner two performed exercise. Once both PAX performed an exercise, move down the list

Overhead Press

Chest Press

Coupon Curls

Goblet Squats

Coupon Rows

If any team completed all exercises, repeat from the top



Shoulder Tap ROF – 5 each

30 x American Hammers

25 x Flutter Kicks

Plank (about 20 sec)

6 o’clock! Recover recover



Circle of Trust

Searched the night before for a quote that resonated with me. Drives some inward reflection.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle

Hit home with me as F3 has become a habit for me and most men in F3 each day driving us to be better. This hopefully helps us identify other health habits we can take on in other areas of our life, whether its professionally, in your community or within your family.



Naked Man Moleskin

My back has been sore for about the last week.  Started feeling loose after warm up, but frustrated I missed out on the EC group this morning because of it.

Way to get after it early Serena, Yugo, Curds, Bjorn, Glenn and Aladdin!

Lots of new faces this morning for me!  Good to see some new guys continuing to come out and post as well as some guys who have been in F3 for a while coming back out to start post! Nice meeting some new faces this morning!


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