• When: 2019-03-12
  • QIC: Iron Mary
  • The PAX: Tigerblood, Ranger (R), DriSocket, Dozer, Freon, Moist, Kenwood, Parking Lot, CDV, Navy Bean (R), Sidecar (R), Iron Mary

Blocks are our Friends

12 grown men showed up ITG at C.A.T. to get better and that we did.  YHC always loves to visit my brothers on the left side of campus.  Such a solid group of guys at C.A.T. that are always ready and willing to put in work.  This morning we added some tunes to our WO to help ease the pain of some pretty tough block work.  Here’s what went down.

Weather:  A little more chilly than YHC anticipated, but it didn’t take long to warm up.  48 degrees and breezy.

1 Minute warning



Mosey to block pile and grab one

Meet back over that the Pit for COP


SSH x 15 IC

TTT x 15 IC

OH Clap x 15 IC

Imperial Walker x 10 IC

Warm up lap around the track – 400m

The Thang

I asked the guys to think about a song that epitomized them and we’d play it during the workout.  We didn’t get to everyone, but got a few good ones in.

First exercise:  Plank Merkins to Thunderstruck (YHC’s choice of song.  Not sure this one “epitomized” me but went with it anyway.  Hold a high plank until you hear “Thunderstruck” then perform 1-Merkin.  (Total of 37 Merkins and 4.5 minutes of high plank.

One lap of the track – 400m

2nd exercise:  “Ranger” Block Merkin\Block Press Ladder – Song requested by Dozer -“Thunder” by Imagine Dragons

Start with 1 Block Merkin and 4 Block presses (Had to be corrected on the counts by the Nantan.  YHC leaned toward the easier 1 – 2 then 2 – 4 and Ranger nixed it.  Shocker!)

Continue 2 Block Merkins and 8 Block presses

Continue 3 Block Merkins and 16 Block presses

AMRAP until song is complete

One lap of the track – 400m

3rd exercise:  Block Swing\Block Curls – Song requested by DriSocket – “Country Boy” by Aaron Lewis (Good tune.  Never heard it before.  I can see why this song is the epitome of DS)

Start with 1 Block Swing and 2 Curls

Continue 2 Block Swings and 4 Curls

AMRAP until song is complete

One lap of the track – 400m

4th exercise:  Thrusters\Tricep extensions – Song requested by Parking Lot – “Figured you Out” by Nickelback (Strange choice of song by PL.  I hope this song is not the epitome of PL’s life!  lol

Start with 1 Thruster and 2 tricep extensions

Continue with 2 thrusters and 4 tricep extension

AMRAP until song is over.

1 lap of the track – 400m

5th exercise:  Block press\LBC’s – Song requested by CDV – “Enter Sandman” by Metallica.  (Solid song choice and a great way to closeout the workout.)

Start with 2 Block press and 4 LBC’s

Continue with 4 Block presses and 8 LBC’s

AMRAP until time is up.

Return blocks and mosey back to the Shovel Flag for COT and BOM





Lexington Race Against Hunger 10K – March 16th – https://lrah2019.org/

Palmetto 200 – March 22nd

The Gauntlet – April 8th – https://www.f3midlands.com/columbia-sc/gauntlet-2019

Prayer Requests:  Chase Crouch, Waterbug and Family, Mt. Horeb students participating in Believe and Chi Alpha retreats, Moist’s friend with leukemia.

Link for donating to fund to help the family of F3 Hartsville PAX – Waterbug:  https://www.gofundme.com/f3-waterbug-farrell-talbert



Devo:  Philippians 1:6 ESV – And I am sure of this, that he who began a good work in you will bring it to completion at the day of Jesus Christ.

God isn’t done with us yet!

None of us are perfect.  There are so many things we can do to be better husbands, fathers, friends, co-workers, and most of all, Christians.  But God is not done with us!  He’s continually shaping and molding us to what he wants us to become.  This fact gives me hope!  I believe F3 is huge part of God’s plan for us and he’s using F3 to mold us into His image for us.  I see it happening all around our Region and I know this is God’s work.  Let’s keep our hearts open to Him and continue to allow him to transform us!