• When: 2024-01-04
  • QIC: Duff
  • The PAX: Hash & Rice, Revere, Coon Dog, Cheers, Shades of Grey, Soaker (R), Loveshack, Shortage, Duff

Duff 3-YR Anniversary

3 years ago, this month I spent New Years with Brick, his family and mine. He ultimately ended up inviting me to this thing called F3 the following week. I kept putting it off before when he invited me, but since this was the start of a new year, I was excited to say yes. Even after the first visit to the Shank with Cheers as the Q, I kept coming back for more. This group has been the accountability, fellowship, and brotherhood we all should be striving for and has meant so much to me these past 3 years.

Day got started off with a bang and 7 SL’s tearing up the neighborhood route setting new records. There was a lot of talk about wanting Trivia Questions and Body Gas functions, but after all said and done, we did accomplish some work!

Good Work Men!


Conditions: Crisp and Clear 35 degrees. 

The Thang:

Disclaimer, BOM

Mosey to COP

  • SSH X 10 IC
  • TTT X 10 IC
  • LBAC X 10 IC
  • LBAC Reverse X 10IC


The Thang


25 Burpees

1 Lap (400M)

25 Hand Release Merkins & 25 (2 CT) Shoulder Taps

1 Lap (400M)

75 Walking Lunges

1 Lap (400M)

100 Squats

1 Lap (400M)

25 V-Ups &25 BBSU

Run to other side through Soccer Field & Back

25 Wide Merkins & 25 Merkins

Run to other side through Soccer Field & Back

10 Hurpees

Run to other side through Soccer Field & Back

50 (2 CT) American Hammers


Back to the flag. 

10 Burpees

Wall Chair till Time.

Back to Flag for Recovery.



  • Dam to Dam
  • 1/27 Be the Buffalo 5K
  • Lego Fundraiser Lighthouse for Life



Prayer Requests:

  • Ashley/Sarah/Janet
  • Shade’s Friend’s mom with Breast Cancer
  • HR Family
  • Our Country
  • Marriages
  • Unspoken

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