• When: 2017-10-05
  • QIC: Plan B
  • The PAX: Tory, Perdue, Shakespeare, TT, Depends, Meter Maid, Gringo, Plan B

The Minnow (Mini-Spano)…

Today was a good’n.  It was like the Hell Spano unloaded on us last Thursday, but with a little variation to save us from the humiliation that comes with 600 merkins between partners.  Good work.

Conditions: 57 & cool

The Thang:

  • Warmup – The usual
  • Indian run to planters & Partner up
  • Partner 1, run to iron gate and back
  • Partner 2, begin reps
  • Alternate until all completed
  • 300 Merkins
  • 300 Ray Charles
  • 300 Overhead Arm Claps
  • 100 Step ups
  • 100 Russian Twists
  • 100 V Ups
  • Mosey to Shovel Flag


  • Convergence saturday at Depot @ 6:15
  • Run Groups a-plenty, check out https://www.f3midlands.com/regions/lake-murray/workouts
  • I’m sure there’s a ruck or a race you can sign up for… eye on the Twitters for any details.
  • 3rd F every Tuesday at Foxhole (5:00-5:15)
  • Bring a friend


  • Proverbs 3: 5-6
  • Trust in the Lord with all your heart; don’t rely on your own intelligence. Know Him in all your paths, and He will keep your ways straight.”