• When: 2019-11-23
  • QIC: Joanna
  • The PAX: Lorano, Speedo, Lunchable, Bell Hop, Moose, DeVito, Trickle, Lap Dog, Lumbergh, Fools Gold, Dracula

Variety is the [taste] of life…

Mumble chatter was at an all time high today, not sure if everyone was in such a good mood because it was my birthday this past Wednesday or because Thanksgiving is next week. One thing is for sure it was not because of the weather or this morning’s workout. Lumbergh’s discussion on what appendages should touch the ground during a lunge may have been the highlight of it all.


High 50’s, cloudy, light rain by the end of the suck…

You’re now entering the backblast zone!


F3 Nation, Inc. (“F3″) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.


After YHC forgot the disclaimer we proceeded to warmups, YHC was clearly not awake yet and making this up as he went.

Side Straddle Hop IC x15
Overhead arm clap IC x 15
Little arm circle IC x 15
Through the tunnel IC x 15

One solitary lap around the track, grab a block and mosey to the soccer fields.

The Thang

10 Deadlifts
10 Rows
10 Curls
10 Squats
10 Overhead Presses
10 Lunges

After each set walk, mosey, or run across the soccer field and back with your block. Wash, rinse, and repeat as many times as possible until YHC says stop.

Ring of fire merkins up to 5 reps and back down for a total of 25 merkins and a lot of plank.

Return blocks and finish with a little Mary. Exercises were…

15 Burpees OYO
Flutter kicks for 1 minute
Rosalita’s OYO for some forgotten number


As we were finishing with Mary the rains came to cool us off. We circles up, counted off, and joked about the imaginary backpacking trip. 12 PAX got better this morning, there were no prayer requests, and only a couple of announcements.

  • The Sassafras mountain backpacking trip will be postponed, if you’re interested and not in group chat then contact Fool’s Gold. There’s a poll currently up for alternative dates.
  • 12/4/19 – F3 Lunch at Steve’s Burgers in Irmo at Noon.
  • 12/5/19 – December TTHH.  6 PM Chapala Mexican Restaurant in Irmo.
  • 1/11/20 – F3 Lake Murray Celebration – we’ll kick off 2020 with an F3 Party for us and the M’s.  Will be held at Portrait Hill Clubhouse.  More details and a pre-blast to follow so keep your eyes on twitter.’Jesus answered, “I assure you: Unless someone is born of water and the Spirit, he cannot enter the kingdom of God. “‘ -John 3:11 HCSB