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No Mercy Thursday aka “Use your Blinkers”

Thursday 5:30am, beautiful morning for a beatdown. 16 Pax including 2 FNG’s (Villa and Smoggy) ready to workout and get some Mosey on. Big Papi, Vanilla Ice, Grouper, Hitchhiker, OPossum, Belding, FNG’s (Villa and Smoggy), Haka, Smokey, Vanellope, Saint, Showdah, Waterboy, Miley and Apnea. 5 principles of F3. Free of Charge Open to all Men … Read more

Welcome to Brooklyn with DJ Big Papi and MC Nancy

The Flag was planted and 7:30 am hit on a beautiful cold morning at the Bone Yard. 15 Pax in attendance ready to get a good workout. Nancy’s first VQ ( don’t skip leg day). Welcome back Flat Tire!!!

Haka, Big Papi, No-See-Um, Goose, Meatloaf, Nova, Nancy, Vanilla Ice, Aquaman, Flat tire, Grouper, DBA, Waterboy, Hitchhiker.

5 principles of F3.

  1. Free of Charge
  2. Open to all Men
  3. Held Outdoors
  4. Peer Led
  5. Ends with COT
Warm up:
  • SSH
  • Lunges
  • Windmills
  • Merkins
  • Baby Arm circles
Work out:
Mosey to school parking lot
1st stop:
– At each pole:
  • 10 Merkins
  • Lunges to first pole
  • 10 burpees
  • Lunges to second pole
  • Run back to first pole and repeat twice
2nd stop (soccer field)
** one min each exercise
  • Step ups
  • Run across opposite side of the field
  • Flutter kicks
  • Run across opposite side of the field
  • Squats
  • Run across opposite side of the field
  • Big Boy Sit ups
  • Bear craw to mid field for Merkins
  • back to the starting point where we finished with Step ups.

**What motivates you to do the things you do everyday? What’s your Engine?

  • The answers to the above questions were share by the PAX as we performed the exercises.
  • Family, Faith and Health among some of the most common answers.

Mosey to 3rd stop where we performed the following:

  • 10 Merkins
  • 10 wide Merkins
  • 10 shoulder taps
  • 10 diamond merkins
The run to the Brooklyn woods continue with Indian Run to 4th stop:
  • 20 mountain climbers
  • 10 Jump squats
  • 20 LBC’s
  • 20 flutter kicks

Our 5th stop consisted of Mucho Chesto.

Mosey to Bexley trail (Brooklyn Woods): PAX never imagined the path back to the flag was going to be painful!! lol!! but we all made it!!!

  • Lunges on wood bridge and Mosey continued back to flag where Nancy had technical problems but finished strong!! lol

“Be Happy u didn’t post. Big Papi had us Mosey to Brooklyn.. u would have worn out your new shoes..” Flat Tire.

  • COT
  • Prayers for Big Papi’s family, Aquaman shared some amazing thoughts and prayers.


Mosey With DJ Big Papi

Mosey With DJ Big Papi   QIC: Big Papi Pax: Haka, Big Papi, Cheesehead, Vanellope, No-See-Um, Meatloaf, FNG (Nova), Sloppy Joe, Nancy, Belding, Anchorman, and Vanilla Ice. The Flag was planted and 7:30 am hit on a beautiful cold morning at the Bone Yard. 13 Pax in attendance ready to explore the hidden places the … Read more

Mosey meets Suicides!!!

14 Pax in attendance and 1 FNG for a Saturday beatdown. QIC: Big Papi (VQ) & No-See-Um Quick disclaimer, and immediately got to work . Jumping jacks (side straddle hops) Squats Lunges Merkins Mosey around the lake trail/walkway with 4 stops. 1st stop: 10 Merkins 10 Burpees 20 LBC’s ( sit ups ) 2nd stop … Read more