Who Invited This Guy to Q????

After a 3 mile Pre Run including Ragnar Trail New Jersey 2021 team members Lowes, Risky Business, and Black Hole, 10 PAX converged at The Rising for a guest Q Lowes (F3 Indian Valley/F3 Valley Forge)-led Beatdown!

Where: The Rising

Who: Lowes (Q), WallE, Black Hole, Churchill, Red Coat, Risky Business, Dos Equis, Cruiser, Scar, and Mountie


Goofballs x 20 IC

Copperhead Squat x 20 IC

Moroccan Night Clubs x 20 IC

Weedpicker x 20 IC

A few Burpees for the 3 late arriving PAX

The Thang:

YHC was excited about the official announcement that Major League baseball will be starting back in late July, so I came sporting my Atlanta Braves baseball cap and then led the PAX over to the baseball field for a little field work! Three rounds around the bases with each round featuring a different mode of travel and exercise at each base (5 reps at 1st, 10 reps at 2nd, 15 reps at 3rd, 20 reps at home for a total of 50 reps).

Round 1: Crab Walk around the bases with Dancing Crabs at each base (4 count = 1 rep). Fantastic mumble chatter and definitely a PAX “favorite” here! Some PAX tried to change it up and switch to a bear crawl but I told them (not to spoil the surprise) but I wouldn’t Bear Crawl very much if I were them… At the end of the round YHC’s triceps were SCREAMING at me!

Round 2: Lunge Walk around the bases with Bonnie Blairs at each base (each left leg = 1 rep). Ouch!

Round 3: Bear Crawl around the bases with Merkins at each base (single count). Again fantastic mumble chatter the entire time around the bases with Risky and Black Hole spouting off every type of bear known to man to help pass the time and keep our minds off of how awful this round was!

[Churchill went all over the park looking for us, but because we were so low to the ground with crab walk and bear crawl, we were not easy to be seen.]

While the six finished up the last round, those who were done took a victory lap around the warning track and then lined up by the dug out for some wall sits.

Next was a quick mosey over to the stands for a little calf work. 3 rounds of 10 calf raises.

Calf raises on the bleachers

This was a nice “break” before the PAX headed over to Green Helmet for some 11’s (even though the Princeton guys did 11’s recently on Green Helmet, I’ve never done them there before so I wanted to!) starting with 1 V-Up at the bottom and 10 Plankjacks at the top. Flutters for the six.

Still image here, but video here.

11s on Green Helmet

Quick mosey back over to the flag for 6MOM:

LBC’s x 20 IC

Dying Cockroach x 20 IC

Hello Dolly x 20 IC

Mountie finished us off with some F3 Princeton famous Boats and Canoes!

Wiped out at the end!


Treat others how you want to be treated. But don’t just stop there. If you see or hear someone else being mistreated, don’t be silent and let it continue. Speak up and call the person out on how what they are doing or saying is wrong.

Thanks for the honor of allowing me to lead this great group of gentlemen!

– Lowes

Dancing Crab
Strava trace of WO: composite of Lowes, Black Hole, Risky Business, WallE, and Red Coat.

[Please support Lowes as he launches the AO at Indian Valley on July 1 @ 0530. FNGs can sign up here.]

8 #HIM (+ bullfrog(?) in the drain) for coffeteria (#bucketbrothers outside Bagel Hole)

Scar’s panoramic shot (missing Mountie and Scar)
Manual stitch of 2 pics + adding bullfrog(?) in the drain

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