• When: 07/16/15
  • QIC: Improv
  • The PAX: Silver Bullet, Mulligan, FroYo, Minion, On Ramp, CoPay, Stretch, Landshark, Backdraft, Llama (FNG - Torrey Rush), Holy Poker, Chewy, Papercut, Major Pain, Meltdown, Squint

Good Livin’

17 Pax (1 FNG – Llama) posted in the gloom to take on a little #goodlivin administered by YHC. YHC spend part of the weekend with other F3 brothers wearing a bookbag and getting yelled at.  YHC couldn’t let that experience go to waste…so it was his gift to share some new #PAINments with the Pax.  The Pax responded and put in their #downPAINment.  Next time we might all wear bookbags….

Welcome to Mulligan traveling from F3 Hartsville and Major Pain traveling to train at Ft. Jackson.  Y’all come back…we enjoyed having you at the #Woodshed!


Conditions: 78 Degrees and 65% Humidity (Ideal temps to #GetBetter)

The Thang:

Mosey around Meadowfield School to COP (near basketball court)


  • SSH 20 x IC
  • Hand Release Merkins 10 Up-Down
  • Imperial Walker 20 x IC
  • HR Merkins 10 UD
  • Mt. Climbers 20 x IC
  • HR Merkins 10 UD
  • Little Arm Circles – Forward 15 x IC
  • Little Arm Circles – Backwards 15 x IC
  • Shoulder Press 20 x IC
  • HR Merkins 10 UD
  • Squat 20 x IC
  • HR Merkins 10 UD


Count off 1s, 2s

  • Get into 2 columns
  • Bear crawl, Lounge walk, Crab walk, Lunge walk to the field near the baseball diamond


Team 1s & Team 2s form 2 ranks facing each other

Team Competition

  • Bunny Hop over plank x 2
    • Winners – Little Arm Circles / Forward AMRAP (Team 2)
    • Losers – 20 Burpees
  • Sprints while in air chair x 2
    • Winners – Little Baby Arm Circles / Backwards AMRAP (Team 2)
    • Losers – 10 Burpees
  • Tunnel of Love x 2
    • Winners – Calf Raises AMRAP (Team 1)
    • Losers – 20 Burpees


PT Poker – 10 Cards (Number of reps matched the face value of the card)

  • Diamonds = Burpee
  • Hearts = Carolina Dry Dock
  • Spade = Squat
  • Club = Big Boy Sit-up


  • Freddy Mercury 20 x IC
  • Freedom Twists 20 x IC
  • Flutter Kicks 20 x IC

Jailbreak to COT


DEVO – Papercut (@F3Papercut)



  • F3 Columbia Convergance set for August 29th at #Woodshed starting at 0700 (along with #Score and the #Wall).  #Dawnstrike hits the #Woodshed in tank tops at 0600.  #bethere
  • F3 Dads post at #Brickpile at 0700 on Friday.  2.0s age range from 3 yrs. to teenager.  30 minute workout.
  • Form workshop, hosted by Stretch (@TyerKevin), on July 25th at 0815 at #Woodshed.  Come #GetBetter.  Pre-blast Here.
  • #Stumble LSD leaves #Woodshed at 0450 on Friday for some extra miles.  Fly-by at #Woodshed at 0530 for the late starters.
  • Lunch at Chipotle at 1200.

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