• When: 
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Leap Frogs and Giant Rocks!

Giant Rock


The #Strut enjoyed a comfortable morning (weather that is) where A1A delivered the pain and 24 Pax (including 2 FNGs) made a payment.  From leapfrogs to Travoltas to my rock is to big to raise this roof, I need to get another one.  Most have learned not to ask if LBC’s require the use of our selected Rock so we get to use the rocks anyway.

Conditions: 70° and 80% humidity

The Thang:

Start at softball parking lot.

Warm-up jog to baseball fields, circle up


  • SSH – 25
  • LBC- 20
  • Murkens – 12
  • Arm circles – 20
  • Squats -20
  • Empiral Walkers -15

Mosey to football field

Line up on sideline and go from sideline to sideline and back changing up on my call (at you own pace)

  • Lunges
  • Bearcrawl
  • Crab walk
  • Spiderman
  • Leapfrogs
  • Repeat twice

Line up on sideline

  • 10 murkens
  • 6 Turkish Getups
  • 10 squats
  • Sprint to other side and back
  • Repeat for 5 minutes

Walk to building

  • Peoples chair 60 sec
  • Plank
  • Peoples chair 60 sec

Mosey to rock pile

  • Curls – 20
  • Raise the roof – 15
  • Triceps – 15
  • Sit-ups – 15
  • Slice Squat (Travoltas) – 20

Sprint to parking lot.


Moleskin: A1A brought his A game for his debut as Q.  He mixed it up so all could push themselves. He had studied ahead and did an outstanding job of providing clear instruction the F3 way.


Rx, Justin Carter, will be undergoing surgery very soon and his 4 year old son, Derick, will be undergoing heart surgery on October 1st.  Please remember him in your prayers.


  1. The F3 golf outing will be held on Thursday, October 10 at Crickentree in Blythewood. Please contact Uno @luke_boatright or Alter Boy @Gamecock_Matt97 if you are interested in playing. The cost is $45 and a cookout lunch is included. Should be a great time of 2ndF fellowship!
  2. The Mud Run is October 12. If you are interested in getting on the waiting list, it’s not too late. Please contact @F3Columbia if you are interested in what has been called “The Super Bowl of F3.”
  3. Brother Cy is heading up additional 2ndF and 3rdF opportunities. Please contact him @jimmyparris if you would like to assist him in this effort.
  4. Blue F3 Columbia shirts can be ordered here: http://f3.mudgear.com/SC–Columbia_c_30.html Deadline is September 29th.

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