• When: 
  • QIC: 
  • The PAX: 

Give me a field and I'll give you a beatdown

16 men kicked off week 3 at #Thunder with a strong maiden Q courtesy of Costanza.  Any lingering soreness from Monday’s bootcamp and/or #Amble was quickly forgotten as a whole new hurt was unleashed.  An extended COP followed by seemingly endless #StringsOfFire proved that the pax don’t have to leave the field to accept a tough beatdown. 

Conditions: 70 degrees with 95% humidity

The Thang:

Warm-up Lap Around the track


10 Burpees OYO

20 Merkins (4ct)

25 Squats (4ct)

20 Lbcs (4ct)


10 Burpees OYO

15 Carolina Dry Dock (4ct)

10 Spiderman Lunges (4ct)

25 Russian Twists OYO


10 Burpees OYO

25 Diamond Merkins (4ct)

15 Hindu Squat (4ct)

30 Chaser Lbcs (4ct)


10 Burpees OYO

6 inches, 45, taco, 45, 6 inches 

35 Flutter kicks (4ct)

15 Carolina Dry Dock (4ct)

From Dry Dock position, Chop & roll Right/ Left #crowdpleaser

 Up, run to end of field

Strings of Fire:

High knees to Sprinklers, 50% run to end, 5 burpees, 10 merkins, 25 lbcs. Plank, low plank, right arm, left arm

Back across field, High knees to Building corner, 50% run to end, 5 burpees, 10 merkins, 25 Squats. Plank low plank, right arm up,  left arm up

Karaoke to sprinklers, 75% run to end, 5 burpees, 10 merkins, 25 lbcs. Plank.

Karaoke to building corner, 75% run to end, 5 burpees, 10 merkins, 25 Squats. Plank.

6 inches, 45, taco, 45, 6 inches

30 Flutter kicks (4ct)

25 Russian Twists (4ct)

20 Knee ups

15 OYO Hindu Squat with a jump

2 times around the track, sprint on the short sides of the track, jog on the long sides.


BOM – Closed out by Costanza


  • Outstanding first Q by Costanza.  Pax were struggling for air from the first exercise.  Great job putting together a solid workout contained within the field.
  • Great turnout to kickoff week 3 at #Thunder.  YHC appreciates it.


  • Mud Run is coming up on 10/12. Sway is running the wait list and you may get lucky so please let him know if you are interested. [email protected]
  • Governor’s Cup is 11/9. Commit now and workout at Amble to get ready. Pre-Blast by Fountainhead is now up and a training plan (SET TO LAUNCH THIS WEEK) is being developed. Please check out the pre-blast at http://f3nation.com/2013/09/10/pre-blast-governors-cup-13-1/     So far, commits are:
  1. Chaser
  2. SubPrime
  3. Fountain Head
  4. Bubbles
  5. Snuggles
  6. Drive-by
  7. Kitty
  8. 8-Mile
  9. Yellow Cake
  10. Detour
  11. Kim Jung
  12. Slumdog
  13. Fannie
  14. Obamacare
  15. Costanza
  16. Costanza’s M
  • 3rdF efforts are under way. TB is taking the lead. Please let him know if you are interested in helping or getting involved. Contact him at [email protected]
  • 3rdF part II – McLovin (Jason Lockhart) announced a prayer group that meets on Fridays at St. Johns Episcopal Church on Wheat Street every Friday throughout the fall. Any and all are welcome to this series led by Brad Bird. Lunch is provided (typically by Groucho’s) and the group meets from noon-12:45. While not an official F3 group this is another opportunity to share fellowship AND faith for anyone interested.

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