• When: 2017-09-19
  • QIC: Spano
  • The PAX: EZ, Coppertone, Stagecoach, Pothole, Tentpole, Moonshine, Phonebooth, DeVito, Nutmeg, Soft Toss, Kitty Litter, Bumblebee, Arrears, Tramp Stamp, Hostel, Blart, Laettner, Side Effect, Lotion, Hamburglar, Turkey Burger, Treks, Buddy Love, Fools Gold, Crouton, Stewardess, Clarisse, Spano

Depot Guest

28 Men showed up at Depot for YHC’s first Lake Murray Q away from Foxhole.

Disclaimer: If most of you don’t hate me by the time this workout is over then I am not doing my job.

20 Burpees-OYO
LBAC 10-Forward and 10-Reverse IC
Merkins-10 IC

Mosey to the block pile and get a Block and back to the parking lot and circle up.

10 Burpees-OYO as payment for Pothole saying Foxhole was not known for having tough workouts

10 minute AMRAP circuits
*All running can be substituted with 20 burpees.

Round 1
20 Merkins
20 Knee to Chest Jumps
20 Iron Crosses
20 Squats
After completing the exercises run 2 laps around the track.
Rinse and Repeat until time is called

Round 2
20 Overhead Press with Block
20 Kettlebell Swings with Block
20 Chest press with Block
10 Squat Thrusters with Block
After completing the exercises run 1 lap around the track.
Rinse and Repeat until time is called

Round 3
10 Burpees
20 Curls with Block
20 BB Sit-ups with Block holding feet
10 Merkins
After completing the exercises run 1 lap around the track.
Rinse and Repeat until time is called

Return Blocks and Circle back up

Thanks for having me Q the workout today. Now that it is over, I don’t know if I will be asked to Q again. Great work was put in by all.

Go-Leo-Go 5K October 28 @ Saluda Shoals Park
Discount code for all F3 and FIA members. Information on F3 event page.

Still looking for PAX to fill up P200 teams.

F3 Clash rotates between River Bluff High School and Riverland Hill Baptist Church on Friday’s @ 5:00 for Soccer and Ultimate Frisbee.

Remember Billy GOAT Bible Study at Spring Hill High School Thursday @ 5:00. Bootcamp at GOAT to follow.

401K run on Sunday’s from the Lowman Home has moved the finish time up to 7:00 pm. Start whenever you want but plan on finishing around 7:00 for BOM.

Wednesday and Friday several guys have been meeting at Dutch Fork High School track @ 5:30 for some Couch to 5K training


Romans 12:6-8
In his grace, God has given us different gifts for doing certain things well. So if God has given you the ability to prophesy, speak out with as much faith as God has given you. 7 If your gift is serving others, serve them well. If you are a teacher, teach well. 8 If your gift is to encourage others, be encouraging. If it is giving, give generously. If God has given you leadership ability, take the responsibility seriously. And if you have a gift for showing kindness to others, do it gladly.

I selected these verses because we all have different gifts and different passions we bring to F3. My gift and passion is what I brought you men this morning. I really love putting together workouts and coming out and leading them. I encourage each and every one of you to find your gift whatever it may be and share that gift with others.