• When: 09/04/15
  • QIC: Hee-Haw
  • The PAX: Carpet Bagger, Fartlek (FNG Luke Jennings), Bunk bed, Moolah, Steamboat, Big Worm, Quarantine, Hipster Hick, Rich Rod, Yellow Gold, Dreamland, Welcome Week, RA

Garage work at Spur

14 men, including 1 FNG, gathered in the Gloom at Blatt PE Center, here’s what we did:



74 and humid

The Thang:

Fast Mosey down Wheat Street, left turn to cut through the field by East Quad. Circle up in the field.

17 Merkins IC
27 Squats IC
17 Russian Twists IC
27 Flutter Kicks IC
17 Burpees OYO

Mosey to base of the Bull.

Run one lap of the Bull.

Explanation: run up Bull Street Hill, at top turn left into stair well number 1 for the Bull street Garage. Run to the top of those steps, complete 20 Merkins. Run back down the steps, complete 20 Big Boy sit-ups. Run down Bull Street Hill to second stair well. Run up stair well, complete 20 Merkins. Run down stairs, complete 20 Big Boy sit-ups. Run down Bull Street Hill to third stairwell. Run up stairs, complete 20 Merkins. Run down stairs, complete 20 Big Boy sit-ups.

First one done leads Mary until the 6 arrives.

#TClaps to Welcome Week and our FNG (Fartlek) for being the first ones done.

Mary consisted of @2.5 minutes of Plank sequence, 20 Toe Taps, more planking, some protractor, some hello dolly, maybe some other stuff.


Run up the parking decks, starting at Floor -1 until we get to the cut through to the foot bridge, which is on Floor 4. There are two parking decks per Floor. At each turn complete 10 Merkins, 10 Flutter Kicks (R+L=1), and 10 Squats. 10 stops total. #Crowdpleaser.

Wait at entrance of foot bridge for the 6. Alternate Plank and 6 inches while we wait.

Fast Mosey back to the big field at Blatt PE Center, cause time was running short.

At big field line up along the Hill.

Hill Suicides: Up hill, down, back up and down = 1

After the Hill suicide complete one set of our 10-10-10 reps and hold Plank until the 6 arrives.

Rinse and Repeat.

And we’re done.


That’s a lot of work for a 45 minute session. Nice job by the pax. Something special is happening at the Spur, and YHC believes this could be a blueprint that opens the door to bringing F3 to college campuses everywhere. YHC has always believed that F3 is the cure to #SadClownism, but prevention is always better than a cure, and bringing F3 to college campuses just might be a way to prevention.

By the way, looks like we covered 2.5 miles in this workout. #NotTooShabby.


-BRR is one week away. Let’s do this.

-MudRun: sign-ups end September 12th, the race is October 24th. Don’t miss F3’s Superbowl. Check the backblast or contact Heist at [email protected]

-Bull on Fire is Labor Day 09/07. In honor of September 11th, Backdraft, Spot, and Cheesesteak have something special planned. The #ConcreteBeast will be taken over by the men of our fire department simulating what our brave men do on a daily basis going up and down stair towers with full fire gear. You won’t want to miss this!

-Grit Iron is a new kettle bells + agility workout starting 09/14 at #Woodshed.

-Hurricane Hike is 09/19

-#2nd F opportunity: 09/27 Skeet Shooting with the guys! Backdraft is the Q, details coming soon…

-#3rd F opportunity: Tuesdays at Eastminster Pres Church 6 pm (holler @F3Papercut if interested), A Life Worth Living.

That’s all…for now.

Leave a Comment

Your email address will not be published. Required fields are marked *