• When: 2017-08-03
  • QIC: Plan B
  • The PAX: Anthrax, Road Rage, Carville, Holy Water, Stirrups, Tuber, Lunch Lady, Gomer, Beaker, Rafter, See Saw, Flux, Mater, Reload, Plan B

Confucius Say, “To Run Late Is To Mosey Early”…

Oh, that Confucius, he was a pretty fart smeller, I mean smart fella.  He knew long ago that warm-ups are for weenies… Real men show-n-Go (Says the visiting Q who didn’t do his homework)!

Leave it up to me to screw up a guest Q!  I would have sworn Speed Trap started at 5:30 and The Roost was the early bird 5:15 AO in Chapin.  I would have bet the house on it!  Good thing I didn’t, though… I’d be homeless.  In all seriousness, #Cobains for missing the first few minutes, and many thanks to Reload for taking over the warm up for me.  As for the rest of the morning, were able to get in some strong leg, chest, and ab work.

Thanks for letting me join you.  Me and my 2.0’s (Peanut and Bruiser) will see y’all bright and early tomorrow morning for the last installment of the 2017 First Friday Fathers Summer 2.0 boot camps!  See Saw & Co. will be on the Q.  If you haven’t been to a 2.0 workout, plan to come.  It’s a lot of fun, and despite the kids’ complaints about the wet grass and getting sweaty, they always have a great time with it.  It is really one of the highlights of the summer for me (and my kids too, I hope).

CONDITIONS  65 and Nice


Disclaimer & Warmup:

I was late… Thanks to Reload for picking up my slack!

Reps & Runs:

-Mosey over to road by softball field

-Partner up – alternate b/t reps & running

Round 1– Run to end of straight away & back

  • 100 Merkins
  • 100 Squats
  • 100 LBC

 Round 2– side step/slide to end of parking spaces & back

  • 100 Dry Docks
  • 100 monkey humpers
  • 100 Russian Twists

 Round 3– backpedal to end of parking spaces & run back

  • 100 Merkins
  • 100 Smurf Jacks
  • Plank (each partner 2 trips running & planking)

Lot O’ Fun:

-Start at one end of lot, working towards far end.

-Stop at line for each parking space.

  • Walk to first line – 3 merkins
  • Walk to next line – 3 jump squats
  • Walk to next line – 3 merkins
  • Next line – 3 jump squats
  • Continue same rotation to end of lot
  • (24 lines = 36 merkins, 36 jump squats)

-Rinse & Repeat w/ new exercises

  • Bear crawl to first line – 3 overhead arm claps
  • Bear crawl to next line – 3 monkey humpers
  • Bear crawl to next line – 3 overhead arm claps
  • Bear crawl to next line – 3 monkey humpers
  • Continue same rotation to end of lot
  • (24 lines = 36 overhead arm claps, 36 monkey humpers)

To The Flag:


  • 8/3 – Thirsty Thursday HH @ Liberty – 5:30ish
  • 8/4 – Donut run @ Dunkin Donuts Lake Murry Blvd – 5:30
  • 8/4 – 5:15 kettle bell workout at speedtrap
  • 8/4 – First Friday Fathers at Speedtrap (Crooked Creek Park) at 7:00 for a fun 30 minute bootcamp with the kids.
  • 8/5 – F3 Lake Murray is turning 4! Convergence at Strut at 6:15
  • 8/5 – Noxgear running vest raffle drawing this Saturday at convergence. All proceeds going to Cheech’s family.
  • F3 Laurens Launch coming soon. Help pay it forward when called upon.
  • Run Groups & running AOs – something going on 7 days/week. Check F3Midlands.com for details on each workout.

Prayer Requests:

  • All the folks with the Nuclear Plant that have lost jobs and will be in need of help/support.
  • All families traveling
  • Continued healing, comfort, and presence for those facing life changes in recent months.


1 Corinthians 11:1

“Follow my example, just as I follow the example of Christ.”

  • This says it all…. Follow Jesus’ example and be the example to others.
  • Family, friends, KIDS, coworkers, acquaintances, or anyone else.
  • Do the right things for the right reasons and others may benefit from your good decisions.