Anchor Bar’s 4 year F3 Anniversary celebration at Planet Pain

    • When: 06/27/20
    • QIC: Anchor Bar
    • The PAX: Hot Sauce, Bulldog, Winchester, Walker (R), Frog Legs, PCH, Mongo, Darth, Samurai (R), Anchor Bar (R)

9 other pax joined me to help celebrate my 4 years with F3.  I briefly spoke about what F3 has meant to me over the past four years and how I have given a disservice to F3 and myself through this pandemic.  I found it increasingly difficult to get myself motivated to unfartsack and workout by myself or even do a virtual Zoom workout.  And when we finally resumed in-person workouts, my reentry was not so graceful.  I had self isolated so much that if I heard any remarks or comments in the mumble chatter I became easily annoyed, so I went back into self isolation which only hurt myself.  In that though, I realized I need to be around other men, my brothers.  I just needed to put on my “big boy” pants and get back after it.  After this brief explanation, we got started.

A disclaimer was given and we started with a warm up.

The warm up consisted of:

  • 15 Side Sraddle Hops IC
  • 9 Windmills IC (should have been 10 but I can’t count)
  • 15 Imperial Walkers IC
  • 10 Cherry Pickers IC

We moseyed to the parking lot beside the Northwestern gymnasium.  I gave a brief recap of how I received my F3 name.  I was an FNG at The Tavern on June 23, 2016.  In the COT I told the pax I was from Jamestown, NY but they had no idea where that was.  I explained that it is about 70 miles south of Buffalo, NY.  Someone chimed in that they knew of a restaurant in Buffalo called the Anchor Bar.  The Anchor Bar’s claim to fame is that it’s the first place to make chicken wings as we know them today.  So F3 Anchor Bar was born.

The next routine was inspired by The Anchor Bar.  We cooked our wings with Merkin Tabatas.  We did merkins for 40 seconds and rested for 20 seconds.  We rinsed and repeated 4 times, 1 for each year with F3.

Throughout the workout, I called on the pax to give their Apache 10 count, their story of how they got into F3.  After the first 10 count, we made our way over the corner of the parking lot where I explained our next routine.  I explained that as an FNG I also mentioned that I was a New York Yankees fan, so someone threw out the name Fenway.  I’m glad they didn’t settle on that for my name.  I don’t think I could have handled that. Haha.  I’m calling this next routine F3 Baseball.  Each round or inning we performed the same exercise at each corner or base.  Here’s a recap of the innings.


  • 5 Burpees
  • 10 Merkins
  • 15 Carolina Dry Docks
  • 20 Flutter Kicks – double count
  • 25 LBC’s
  • 20 Freddie Mercuries – double count
  • 15 Carolina Dry Docks
  • 10 Merkins
  • 5 Burpees

After most innings we paused for a 10 count where another pax shared their F3 story.

With about 10 minutes left, we went into extra innings, where we cooled down with a couple rounds of Anchor Bar’s Famous Chicken Wings.  It’s a four corners routine that was inspired by my F3 name.  The whole routine consists of five rounds where each corner consists of similar exercises, but each corner the exercise gets progressively more difficult (mild, medium, hot, extra hot), just like chicken wings.  We did a round of 1 dozen each of Side Straddle Hops, Smurf Jacks, Star Jacks and Bomb Jacks.  We had time for one more round of LBC’s, Dying Cock Roaches, Crunchy Frogs and Flutter Crunches.

We had just enough time to mosey back for the COT.

We finished with the count, Name-o-Rama, announcements and prayer requests & praises.

I closed with prayer.

As always, it is an honor and privilege to lead.  Thank you for the opportunity, Bulldog.

-Anchor Bar out

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