• When: 2020-04-21
  • QIC: McLovin
  • The PAX: Billy Bob, McNugget, Ken Doll, Kitty, RA, Eldrick, Alter Boy, Tuff Guy, Dunphy, Tardy, Bar Crawl, Napalm, Bounty Hunter, Scotch, Blue Rhino, Costanza, McLovin

Virtually Pushing The Rock

19 PAX emerged from the #Fartsack on grand Spring morning in search of a way to #GetBetter. With the Pax being forced to retreat to their driveways, garages and living rooms, virtual beat downs have become the new normal for F3 Nation.  Arriving over the internet this AM was YHC, who was honored to lead the Pax of F3 Columbia and F3 Lexington this AM.  The Pax came with their coupons, including ruck plates, shake weights, and even cans of soup.  It was an honor to lead these former #SadClowns this morning as they each were ready willing and able to #PushTheRock.

Conditions – 56 and partly cloudy (Perfect Burpee Weather)


The Thang:


SSH x 20 (IC)

Imperial Walker x 15 (IC)

Monkey Humpers x 12 (IC)

Merkins x 10 (OYO)

Burpees x 5 (OYO)

Fun with Coupons

Circuit 1 

Hand Release Merkins x 5 (OYO)

Hold coupon overhead for 30 seconds

Rinse/Repeat x 4 (for total of 5 rounds)

Circuit 2 

Jump Squats x 5 (OYO)

Air chair for 30 seconds

Rinse/Repeat x 4 (for total of 5 rounds)

Circuit 3

Big Boy Sit Ups x 10 (OYO)

Hold coupon overhead for 30 seconds.

Rinse/Repeat x 4 (for total of 5 rounds)

Fun with Burpees

SSH x 10 (IC)

Hand Release Burpees x 5 (OYO)

Rinse/Repeat x 4 (for total of 5 rounds)

Intermission (YHC needed to catch his breath)

LBAC Forward x 10 (IC)

LBAC Backward x 10 (IC)

Raise the Roof x 10 (IC)

Overhead Clap x 10 (IC)

Coupon Work

Bent Over Rows w/Coupon x 15 (IC)

Goblet Squats w/Coupon x 15 (IC)

V-Ups w/Coupon x 12 (OYO)

Shoulder Press x Coupon x 15 (IC)

Straight Leg Sit Ups w/Coupon x 15 (OYO)

Triceps Extension w/Coupon x 12 (IC)

Flutter Kicks w/Coupon x 15 (IC)

Finish Strong

High Knees x 15 (IC)

Curls w/Coupon x 10 (OYO)

Rinse/Repeat x 4 (for total of 5 rounds)

COT/BOM – McLovin


  • Honored to have Q this AM. YHC last had a Q in Lexington way back in 2017.  It’s been too long.  Many thanks to Ken Doll for the invitation.
  • #LarryBirds were not in short supply this morning as Billy Bob, Eldrick and McNugget, among others, did their thing.
  • To no one’s surprise, Alter Boy and Tuff Guy put on a #MumbleChatter clinic this morning that would have made Robber smile.
  • Couple of observations: (1) Hand Release Burpees are the great equalizer of any Q and (2) Monkey Humpers in your garage are not quite as embarrassing.
  • YHC constantly thankful for the #ShieldLock of F3 Nation during this time of uncertainty in our nation and throughout the world.  There is a peace that comes from posting in the #Gloom, and even a pandemic cannot take that peace from the Pax of F3 Nation.



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