• When: 2019-04-22
  • QIC: Cesspool
  • The PAX: JB, Adrian, Moonriver, Two Buck, Bluegrass, Dusty, Nap, Kilt

Easter Bunny is gone, time to get back to work!

9 PAX came hopping in after an Easter celebration weekend.  YHC had to work off some indulgence from the day before.  We put in a little over 2 miles total and a great deal of arm work.  Here’s the THANG!

Conditions: 50 and mild.  (seemed cooler than that)

Mosey to the side parking lot and circle up.  All exercises were IC

10 SSH

10 Merkins

10 LBC’s

10 Squats

Mosey to the small parking lot area on the left as you enter.  Each line required a burpee.  Approximately 18 burpees total.

Mosey back to Daly, Devereaux, Princeton, and Michigan loop for the running and pain stations.  At each corner starting at Daly and Michigan 5 reps.  Run to Daly and Devereaux 10 reps.  Run to Devereaux and Princeton for 15 reps.  Run to Princeton and Michigan for 20 reps.  Run back to the start.

1st lap:  Merkins

2nd lap:  LBC’s

3rd lap:  Carolina Dry Docks

4th lap:  V ups

LBAC’s 15 forward and 15 backward IC

15 Military Press IC

Mosey back to the parking lot and to the brickpile.  Everyone is handed a block and circled up.

20 Curls IC

25 Big Boy Sit ups (OYO)

20 Military press IC

25 Big Boy Sit ups (OYO)

20 Curls IC

25 Big Boy Sit ups (OYO)

10 Military Press IC

25 Big Boy Sit ups (OYO)

Return the blocks and mosey to the wall for calf raises.

1st set:  25 IC

25 LBC’s

2nd set:  15 IC

25 LBC’s

3rd set:  5 IC but we didn’t get it done due to a gas leak by someone that will remain nameless.  HOLY $#@!

Mosey back to Hollywood Squares for 1 minute of plank-o-rama.



  • 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