• When: 01/27/15
  • QIC: Field Goal & JJ
  • The PAX: notebook, Shotgun, Yee Ha, Chicken Fried & (Beard), JJ, Scooper, Knozit, Kendoll, Pew, Elmers, Genie,Peachy, Onside (FNG), Heisenburg, Clinch, Schwinn, Sawdust, Weezie, Watson, Hotspot, Slum Lord, Field Goal

Double Q just for You!

22 Pax including 1 FNG (Onside) entered the gloom this morning for a Double Q Beatdown by YHC and JJ.  After getting the call to cover for our Brother Putt Putt who could not make it this morning due to personal reasons, YHC and JJ decided we would take on the Challenge. And Challenge is was, mumblechatter was is full effect !

Weather: 32 Degrees and Perfect workout weather.

Disclaimer and Prayer

The Thang;

**Mosey to the Large Soccer field and;


SSH – 20IC

TTT – 20IC

**Mosey to Block/Brick Pile and count off by threes

1s – With Blocks – Curls 4 count x 25, shoulder Press 4 count x 25, dead lift press x 4 count x 25

2s – From the Goal Line, Bear Crawl to mid field, Prisoner Lunge to the other Goal line. Rinse and Repeat back

3s – With Bricks – 25 – Merkins, 25 – Bent Over Rows, 25 – Inch Worms

**Rotate through all 3 Stations.

**Mosey to Dufresne’s loop

Crazy 8 ladder

8 stations run in a figure 8 pattern on Dufresne’s loop (bunny hop up center steps each pass)

Lap 1 – 8 4ct flutter kicks

Lap 2 – 8 4ct flutter kicks, 8 2ct jump lunges

We had 4 laps planned but ran out of time.



  • February 7: Convergence at SnakePit, 7am. If you haven’t been to SnakePit, located at White Knoll High School, you’re missing out on a great AO. This convergence also offers a great DoubleDown opportunity as several pax are participating on The Go Run 5k at 9am. Register here: org.
  • February 28: Lexington Race Against Hunger. 10K starts at 8:20. Plenty of time to post at 6:15 or 6:30 boot camp. Another DoubleDown opportunity. Register here: org
  • March 7: One Year Anniversary Convergence at Graveyard. While March 1 marks our 1-yr anniversary, we’ll celebrate on Saturday, 3/7. New goal: 175 pax! Get the EH machine rolling.
  • April 11: Ultimate Challenge Mud Run. This is F3’s Super Bowl. DO NOT register on the mud run site. F3 will have a special link with which to register. Quisenberry has stepped up to be the F3 Mud Run QIC. This is a huge task. Thanks Quisenberry.  Also, No Show has agreed to be our Mud Run Region Q. Preblast coming soon.
  • May 1: GORUCK Custom Light. Preblast here: http://f3nation.com/2015/01/07/preblast-goruck-custom-light/



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