Burpee Crawl

The Frozen Tundra

          The temperature was a low 13 degrees with no wind. With snow and ice still on the ground from the storm a few days earlier there was plenty of reason for complaints. However this group of 7 men went through the discomfort and beat the fartsack. Attending an F3 workout builds something into each of these men. Some of the traits gained by working out F3 style are character, integrity, accountability, honesty, and diligence. Working out in an environment such as this builds something else. Something on another level. That thing that separates the men from the boys. GRIT is built when a man goes through the significant physical trials when attending one of these workouts in conditions that are less than favorable.

          These are the trials that make a man stronger. They build him up so he can handle whatever life throws at him. The trials that seem hard while you are going through them, only to realize that you are not alone. Each man beside you are going through these trials with you. Each man out there also owns another set of trials. Trials at home, at work, and mostly within himself. The point is that you are not alone. We are each here for you. Whether you need advise about an issue or a refrigerator moved, we are here, ALWAYS!


15 each:

  • SSH ic
  • Grass Pickers ic
  • Mountain Climbers ic
  • LBACs (little baby arm circles)
  • BBACs (big baby arm circles)
  • Wind Mills
  • Monkey Humpers

the THANG: Burpee Crawls

5 Burpees then Bear Crawls to the next lightpost, low plank for the six. Repeat with right lateral bear crawl, repeat to the left, and lastly repeat with a backwards bear crawl.

Mosey to Pull up X1 followed by 5 leg lifts while still hanging. 5 rounds


  • LBCs
  • Victory
  • Militray Sit-ups
  • Bird Dog
  • Plank
  • Extended Arm Crunch
  • Reverse Crunch (Bent leg raise)
  • Bicycle
  • Supermans
  • Bridge
  • Woodchoper
  • Ski Abs (Plank then knees to left elbow then to right)
  • Plank with leg extensions to right, up, and left
  • Side Windmills
  • Oblique Arm Sweep (Extended Arm American Hammer)

Count-O-Rama — 7

Name-O-Rama — Uptown Girl, Neon, Cooter, Sensei, Colombia, Zena

Announcements —

1st F — Next workout Saturday, Q: Sensei AO: Creamery Park

2nd and 3rd F — Breakfast at Chris’s Diner 12/23 at 7:00 am to talk about HOPE. Review information that was emailed.

Circle-of-Trust —Prayers for Colombia’s brother Juan and his family, their condo flooded and they and staying with his inlaws until resolved.