• When: 2020-05-05
  • QIC: McLovin
  • The PAX: Cesspool, Billy Bob, DJ Pinkman, Gaston, Garnish, Chop Shop, Detour, Collar, Oscar (#Respect), Boo Boo, Alshon, Goose (#Respect), Eldrick, McNugget, Wally, Trademark, Love Bug, Kitty, Cheesy

Cannot Keep a Good Region Down

19 PAX emerged from the #Fartsack (with echoes of thunderstorms all around) in search of a way to #GetBetter. With the Pax being forced to retreat to their driveways, garages and living rooms, virtual beat downs have become the new normal for F3 Nation.  Arriving over the internet this AM was YHC, who was honored to lead the Pax of F3 Columbia this AM.  The Pax came with their coupons, including ruck plates, shake weights, and even kegs (yes, kegs).  It was an honor to lead these former #SadClowns this morning as they each were ready willing and able to #PushTheRock.

Conditions – 56 and partly cloudy (Perfect Burpee Weather)


The Thang:


SSH x 20 (IC)

Imperial Walker x 15 (IC)

Monkey Humpers x 12 (IC)

Merkins x 10 (OYO)

Burpees x 5 (OYO)

Fun with Coupons

Circuit 1 

Hand Release Merkins x 5 (OYO)

Hold coupon overhead for 30 seconds

High Knees x 10 (IC)

Rinse/Repeat x 4 (for total of 5 rounds)

Circuit 2 

Jump Squats x 5 (OYO)

Air chair with arms out in front for 30 seconds

Butt Kicks x 10 (IC)

Rinse/Repeat x 4 (for total of 5 rounds)

Circuit 3

Big Boy Sit Ups x 10 (OYO)

Triceps Extension w/coupon x 10 (IC)

SSH x 10 (IC)

Rinse/Repeat x 4 (for total of 5 rounds)


LBAC Forward x 10 (IC)

LBAC Backward x 10 (IC)

Raise the Roof x 10 (IC)

Overhead Clap x 10 (IC)

Coupon Work

Bent Over Rows w/Coupon x 15 (IC)

Goblet Squats w/Coupon x 15 (IC)

V-Ups x 12 (OYO)

Shoulder Press x Coupon x 15 (IC)

Straight Leg Sit Ups w/Coupon x 15 (OYO)

Triceps Extension w/Coupon x 12 (IC)

Flutter Kicks w/Coupon x 16 (IC)

Finish Strong

High Knees x 10 (IC)

Curls w/Coupon x 10 (OYO)

Rinse/Repeat x 4 (for total of 5 rounds)

Fun with Burpees

SSH x 10 (IC)

Hand Release Burpees x 5 (OYO)


COT/BOM – McLovin


  • Honored to have Q this AM. On a morning where, due to thunderstorms, we may have cancelled a workout or two, we were all able to get the #DRP while staying away from the lightening.
  • #LarryBirds were not in short supply this morning as Billy Bob, Eldrick and McNugget, among others, did their thing.
  • Great to see Wally in the Gloom!  No way a newborn was going to keep this #HIM from getting better.
  • Fantastic to have Alshon post for the second week after becoming a member of the Pax last week.  Keep it up brother!
  • Couple of observations: (1) Hand Release Burpees are the great equalizer of any Q and (2) Definitely YHC’s first time seeing a Pax use a keg as a coupon. Way to go Chop!
  • YHC constantly thankful for the #ShieldLock of F3 Nation during this time of uncertainty in our nation and throughout the world.  There is a peace that comes from posting in the #Gloom, and even a pandemic cannot take that peace from the Pax of F3 Nation.



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