Rolled into the gloom at 5:15 a.m., ready to grab a rock from the stash pile that would make Mr. Rodgers proud. Instead, the Knees Over Toes crew had apparently left me with a pile of pebbles. Refusing to settle for a rock fit for a garden gnome, I hopped on my bike and sped to the main rock pile. Found a man’s rock, loaded it up, and pedaled back in full beast mode—until I saw Bogey. Naturally, I flipped my bike and wiped out in a display of athletic grace (or lack thereof). Bogey looked genuinely concerned, but I popped up like a champ, pretending nothing happened while mentally checking for broken pride.
Kenna brah rolled in with the kettlebell as requested, and we kicked things off with the disclaimer. The five pax made their way to “Mr. Rodgers’ Neighborhood Playground,” which Bogey suggested renaming “Venice Beach” (because pull-ups in the gloom are as close as we’re getting to Cali vibes).
Warm-Up:
10 Wife Pleasers
10 Scorpions
10 Low Slow Squats
10 Peter Parkers
10 Parker Peters
25 Side Straddle Hops
Once sufficiently loosened up, it was time to hit the stations. Here’s the breakdown:
Stations Round 1-3: Thrusters, Kettlebell Swings, Pull-Ups, Burpees.
Timer: Jog to the tower, up the stairs, and back. The station guys couldn’t stop until the timer returned—just enough time to question life choices.
After three rounds, we swapped to:
Stations Round 4: Curls with the rock, Press Ups, Dead Hang, Merkins.
Finished one round of these, then headed back to the flag, victorious but slightly broken (in the best way).
Closing:
Namarama
Announcements
Prayers for the victims of the terrorist attack in the Quarter
Group prayer for my bike crash and a collective “thankful to be alive and still kicking.”
Moral of the story: Mr Rodgers rocks are heavy, bikes are tricky, and F3 camaraderie fixes everything.
