• When: 10/27/12
  • QIC: Baby Jesus
  • The PAX: Crotch Rocket, Blago, Mississippi, Okra, Muffelatta, Taj, Boss Hog, First Choice, Ike Rider, Stegman, Heartbreaker, Viper and missing two. Stand up and be counted.

Capital City Smokefest

15 Capital City PAX braved the outer bands of Hurricane Sandy to make the second pre-tailgate downPAINment on the beautiful campus of Dreher High School.

The Thang:

Fast jog to recon the  field of battle


SSH 25x

Mountain Climber 20x

Squat 2ox

Imperial walker 20x

LBC 15x

Merkins 12x

jog to Student Smoking Area for jump-ups 10x, step-ups 20 each side, decline Merlin’s 10x, dips 20x

The Grove of Pain:

bear crawl 1/2 way, crab to finish, sprint home

lunge walk 1/2 way,  bunny hop to finish, sprint home


Find some wall for people’s chair

Indian Run on perimeter

Ball a Man for Paul’s thoughts on the subject of perseverance (what YHC believes should be the official motto of F3) Romans 5: 3-5 “we rejoice in our sufferings, for we know that suffering produces perseverence; perseverence, character; and character,  hope. And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit.”

Thusly inspired, the Pax resumed the task at hand and crushed 6 minutes of Merry: flutters, dolly’s, rosy’s, LBC’s, high slow flutters, freddies

run to practice field for some tire work: 2 flip tires 3x while waiting Pax do bunny hops and burpees across field

Jacob’s Ladder 5x burpees

4 x 100 scaffold relays: 4 pax per scaffold section, run the end of field, 5x shoulder press, flap jack, run back, press 5x, rinse and repeat

jog back to The Grove of Pain for push-a-rama: dry-docks,  merkins, staggered right and left, diamonds 6x each


Naked Moleskin: pain for one and all, the QIC smoked himself and was walking funny this morning. Most embarrassing moment of the morning was when YHC, in trying to demonstrate proper tire flipping technique, failed to appreciate the size of the tire, and faltered mid-flip, only to be bailed out by a quick thinking Blago, who lent a helping hand. Big tires in the Capital.

Pray for Marcus Lattimore this week. Perhaps we should invite him to rehab with F3 in the coming months?

Get the word out. Headlock friends, neighbors, co-workers and worst enemies. Each of us should commit to bringing one FNG to F3 next week.

That is all.





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