• When: 2017-11-28
  • QIC: Dunphy
  • The PAX: Kid Sister, Dead Stick (RESPECT), Katniss, Ebert, Braniac, Ralphie, Dunphy, Chips

Ball Juggling at THE STAND #BlameDunphy

Pledge of Allegiance


Overhead Claps 20 IC
Imperial Walkers 20 IC
LBA 10 IC forward 10 backwards


Partner Up

TEAM CORE, ARMS & Shoulders WO

Team 100 Overhead BLOCK Triceps
Partner 1 – Block Triceps
Partner 2 – Flutter Kicks 10 IC (4 count) Once complete, swap, until 100 block triceps completed.

Team 200 Shoulder Press
Partner 1 – Shoulder Press
Partner 2 – Mountain Climbers 20 IC (4 count) Once complete, swap, until 200 Shoulder Presses completed.

Team 300 Curls for the Girls
Partner 1 – Curls for the Girls
Partner 2 – Squats 20 (single count) Once complete, swap, until 300 Curls completed.

Team 100 BLOCK Burpees
Partner 1 – Burpees
Partner 2 – BBSU 10 (single count) Once complete, swap, until 100 Burpees completed.

AC/DC Finale Tribute- To the Tunes of “BIG BALLS”

Imperial Walkers
Do a Burpee when “BALLS” came on

This workout is dedicated to Malcom Young co-founder of AC/DC that passed away recently. Growing up to AC/DC, YHC wanted to do a tribute work to their timeless tunes.

7 Pax started this cold frosty morning right with YHC. We were honored with the guest appearance of Ralphie in the second half of the workout. Won’t mess with him too much because he has too many firearms to count. Ralphie also sported the back pack thingy to make it more interesting. Glad to report no frostbite this morning among the pax. No one lost their finger tips. The pax experienced a #BlameDunphy moment during the BALLS song. Yes, it was stoooopid but did get back the feeling on your fingertips or it sucked so bad you didn’t even notice. Strong Work Men! Extra man touching in the BOM (for warmth). Need some block warmers or better gloves for next time.

Braniac – M recovery, Grandmother
Ebert – Dad
Chips – Mom
Blindside – 2.0
Katniss – Brother-in-law recovery

Congratulation to Chips promotion!

– 12/3/15 – Christmas Parade – https://www.f3midlands.com/columbia-sc/snowball-pre-blast
-12/15 F3/FiA Christmas Party. Details: https://www.f3midlands.com/lexington-sc/preblast-4th-annual-f3fia-christmas-party
-1/6 Harbison 50K
-1/27 GrowRuck Weekend