AO: Nirvana

When: 04/20/2024

QIC: No-See-Um

PAX (12): American Pie, Buckshot, Dosido, Groundhog, Roman, Shazam, Special K, Sprocket, Stu, The Real Woody, turkey


Another beautiful Saturday gloom for the men of Nirvana to get after it. YHC started some chatter the day before saying a Q is the leader of the workout and “When in Charge, Take Charge”. Not sure everyone agreed that YHC was “Taking Charge” or not, but did my best with some yahoos heckling along the way.


With some men out running Helenback and others missing for early morning games still had 12 Pax post along with Dosido, who did some serious damage to a pinkey toe earlier in the week. 5….errr, I mean 4 for a pre-ruck (missed ya Shazam)!


Circle the parking lot back to Dosido b/c he was stationary today…with bench, dumbells, big Bose speaker and all! The usual including SSH, Merkins, Mtn. Climbers, Weed Pickers, Sun Gods, etc.

The Thang:


Mosey to the buses at Milton for The Bettis (thanks Lumbergh). To be in charge and take control you can’t be a kitty cat, you have to be a DAWG. Each four digit number on the bus would dictate the rep count. Pax would alternate Bear Crawl, Crab Walk and Lunge in between buses.

    • Diamonds


    • American Hammers


    • Wheezy Jefferson


    • Groiners


Time for a pop quiz on the 5 Core Principles of F3. Must be recited in order or a 3 burpee penalty. Two sets were doled out as some pax were a little trigger happy.

  • Free
  • Open to All Men
  • Held outdoors rain/shine and heat/cold
  • Led in rotating fashion with no training or certification neccessary
  • Ends with COT



Relay with 4 teams of 3 except for Special K and Roman. Tried to get a lone stair climber to join in but he “had a routine he was doing”.

10, 9, 8…to 1 then back up to 10! Merkins (bottom)/Squats (top)….first team to finish wins and gets to go stand on the podium, evidently (see photo).

Follow the leader up and down stadium for 2-3 trips.


Rock Work:

Grab a rock but watch out for snakes and yellow jackets….crap, and wasps evidently! Some rock work while rotating rocks after every exercise.

OH Press/Front Raises/Bent Over Rows/Curls/Skull Crushers. Follow the leader again Cusakin’ around the corner and back….then deposit rocks on 3, 2, 1!


Merkin Death Circle back at the flag. Unbelievable effort by all, especially those Turkey-Merkins which may have been closer to Pike Press. In the end, it was Sprocket, Dosido, Special K….and maybe Roman.



  • Prayers for several pax’s friends/love ones dealing with cancer.
  • Prayers for our 2.0’s.



Spring Convergence – May 4 at Nirvana (Let’s GOOOOOOOOO)

Helenback today and hope all did great!

Naked-Man Moleskin:

Honored to lead this great group of #HIM and thanks for joining this am. 8 pax + 1 shorty joined coffeteria at 101 Bagel Cafe.

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