There is a Trojan in The Pond!

When time is escaping you and there is no more time to prepare what do you do > “Repurpose!” The friendly PAX at The Pond will not mind. Most of them have not seen this workout and will appreciate the ringing of the bells.

Since this is a new AO I thought it would be a good time to do a mini Q School. All through the workout will be Truth Nuggets and Wisdom. Indoctrination into the F3 way is my aim.


Mosey for a then … 10 each:

Huggy Bears
Abe Vegoda
Monkey Humpers
Mountain Climbers

The Thang

It is now time for the eights! Each rep of each exercise last for an eight count X 8 reps. Repeatomundo until time. This was inspired by Flower Child of F3 Orlando fame who has a habit of doing 8 count merkins every time he Qs and everyone hate…… loves it. Thank you Flower Child.

  • Merkins
  • Air Squats w/ 15 or 20 lb kettlebell or ruck
  • Dips /w weight in lap
  • Lunges w/ 15 or 20 lb kettlebell or ruck
  • Irkins
  • Monkey Humpers
  • 8 Count Body Builders.


  • Sit ups and press w/ weight
  • American Hammer w/ weight
  • Leg Raises w/ weight press
  • LBCs w/ weight press
  • Plank


Announcements: F3 Picnic, Lake Champion

Count-A-Rama: 5