• When: 2019-04-20
  • QIC: Cesspool and Okra
  • The PAX: Hustler, Cornstache, Splinter, Billy Bob

Cracked finger and he still Q’s

6 PAX posted on this Easter Eve morning to make sure the extra peeps that were consumed would be worked off.  Okra texted YHC the night before that he had a cracked finger but he’d muscle through it.  And he  did!  Here’s the THANG!

Conditions:  47 and breezy but clear.

YHC to begin with a run to the BATTLE loop.  Instructions were given there that each PAX would perform:

15 pull-ups then run to the covered walk way to the ROTC building.

30 lunge walks toward the back of the school.  15 each leg.  Run to the tennis courts.

45 Merkins.  Run to the brickpile.

60 Squats.  Run back to the BATTLE loop.  Rinse and Repeat.

3 laps were completed by all PAX.  3 minutes of Mary and hand off to OKRA.


Run to COD

20 Big Boy Sit-Ups

20 Russian Twists

Hold 6 inches

Run to Flora/Brentwood entrance

20 BBS

20 Russian Twist

Run to Forest Drive/Rutland

20 BBS

20 Russian Twist

Run to bottom of Rutland for a 10 min AMRAP

Run up Rutland hill/back down to the bottom and perform

10 plank jacks

10 Mountain Climbers

10 Dive bomb

Run back up and down Rutland.

Decrease reps -1 each round (Pax completed 4 to 5 rounds)


Run back to Rutland/Forest Dr

20 BBS

20 Russian Twist

Run to Flora/Brentwood entrance

20 BBS

20 Russian Twist

At Flora Tennis Courts

20 BBS

20 Russian Twist


AYG to Shovel Flag

10 Merkins



  • If you are a DAD of young kids that would like to run F3 DADS for the summer please let Cesspool, Huffy, Pinkman, Beta Max or Billy Bob know.  We need your help