• When: 2017-10-05
  • QIC: Dunphy
  • The PAX: Elmers, Taurasi (Respect), Doodah, Ponzi, CoonDog, Knozit, Bing, Dunphy

Making pearls at Shank Beach

Conditions: Cool 60s Clear with a FULL MOON.

“Making pearls here.” Zombie Crawl
“Can I get more support for my back” – Elmers while being carried.
“ How about if we set your butt on that rod” – Pax
“Are you kidding me!!!!” Bing as we run back to Shank Beach for the second time.

8ish Pax did the harder thing and posted for a Dunphy Q Birthday Workout. Thank you gentlemen for celebrating my 48th birthday and 3 years with F3. YHC accounted for the smaller turnout due to the new AO THE STAND and not from my wenkie of sand and man-touching. We did go to the litter box twice which was the high point for the pax. There was an ACME sighting with his new recruit as well. We ran over 2 miles this morning. It would have been more if not for the zombie crawl and tunnel of love in the sand. No dip was wasted at this sand excursion that I was aware of so no complaints from Doodah.

YHC is thankful for the men of F3 for their friendship and support in these last 3 years. YHC has enjoyed the many laughs usually at my expense (#LFC4L). Thanks men of F3 for enriching my life with great memories and for pushing me physically and spiritually. Truly more than just a workout.


Traveling COP – Tour of AO toward Shank Beach
• Side Straddle Hops  X 48 IC
• TTT X 15 IC
• Imperial Walkers X 15 IC
• LBA 10 IC forward 10 backwards

Tunnel of Love

Teams of 3/4
Carry the Heaviest Pax to Soccer Field w/ Hill by El Chapo.

13s – Side of Hill Clock Merkins, Start with 12 merkins, then run to other end of field and do 1 burpee. Rinse and repeat back to hill with 11 merkins and 2 burpees. Continue until 1 merkin and 12 burpees OR until Q says recover.

Go back to Shank Beach – Zombie Crawl to the other end.

Return Run back.
1st Stop 20 IC Flutter Kicks
2nd Stop 15 IC Hip Thrusters
3rd stop Monkey Humpers 10 IC
LAST STOP – 48 Merkins OYO

F3 Chips mother
Las Vegas
F3 Houston – Big Wheel Family and Friends
Recovering Pax

-Lexington Firemen 5K  $5 Discount Code CHAVIS   http://fallenfiremen5k.com/
-Whiskers for Wheels
-P200 registration is on. Form or find a team. Say What is the QIC
-Red October, New AO launches: https://www.f3midlands.com/lexington-sc/preblast-red-october-grow-big-or-go-home
10/10 – Rocky Creek Elem
-11/11 – John Flanagan Memorial 10K
-12/15 – F3/FiA Christmas Party