• When: 2019-10-24
  • QIC: Quisenberry
  • The PAX: Cowbell, Voltron, 7-11, BabyHeart, Zinka, Jackhammer, FastCasual, Forrest, Rehab, Rugburn, Rockdrop, Recall, Notebook, Headgear, MudFlap, FloppyDisk, Fishwrap, TrainingWheels, Quisenberry

Visiting Arena Q

19 Pax posted at Arena this fine fall morning. After receiving the EH from 7-11 to come post as a guest Q, YHC was excited to see some old faces and expected some new faces with so much positive energy going on at The Arena these days.  The Pax didn’t disappoint (and hopefully the Q didn’t either).  Another great morning in the F3LexSC Gloom, and looking forward to posting again soon (… maybe when Quest can join us…)

Conditions: Clear and Cool 40s

The Thang:


Follow Me “Old School” Mozey around the inner loop of the parking lot with High Knees, ButtKicks and Kareokas, and then Circle up for COP

  • SSH x 15 IC
  • IW x 15 IC
  • LBAC x 10 IC Forward
  • OHAC x 10 IC
  • DirtyBird x 10 IC
  • LBAC x 10 IC Back’erds
  • TTT x 15 IC
  • SlowMoSquats x 15 IC

Mozey past the Cross Walk for the workout

  • 25 Squats
  • 20 BBSUs
  • 15 Merkins
  • 10 AmHams*
  • 5 Burpees
  • Run 1 lap around the loop (Approx. 1/4 mile)
  • Rinse and Repeat until time is called.

* YHC was struggling to think of a good 10 rep exercise, but needed something to break of the Merks and Burps, so AHs came to mind during lap 1.

Mozey over to the SF for some Mary:

  • FlutterKick x 10 IC
  • HealTouches x 10 IC
  • Boat-Canoe OMC



  • 10/26 – Go Leo Go 5k with Speed for Need Chairs.  See Thumbs Up if necessary
  • 10/27 – FBC Columbia Fall Festival, See Rehab
  • 11/16 – Cheech 10k, with Run Hard 5k and Lex Half
  • 12/14 – Christmas Party
  • 12/24 – Nativity Ruck (Save the Date)
  • Come Join us a @F3_TheForge – Sundays 6:50-7:30 at Lowes Foods at 378 and Hope Ferry.  Come Drink some Coffee and join the Conversation
  • Cornerstone on Thursdays at 4:40
  • Saturday Workouts at LHS 6-7 am

Prayer Requests:

  • FC – Brother health
  • Rehab – Sister in Law, and 2 Brother in Laws
  • Po’s Daughter, home from the hospital
  • Zinka – 3 yo Son minor Surgery
  • YHC – 4th Grader Caleb (Son of a Friend in Florida)