• When: 2018-01-11
  • QIC: Brother Si
  • The PAX: Perdue, Bro Si, Queenie, Plan B, Depends, Shakespeare, Tory, Meter Maid

4 x 4

8 men gathered in the gloom on Thursday for a workout that was high in humidity and sweat. YHC pulled into the parking lot, tied my shoes, and made my way to the shovel flag with about 10 seconds to spare. From there, we didn’t let up.

The weather was warm, the effort was high, and work was done.

The Thang

Quick disclaimer and let’s roll.

Mosey to the planters and circle up.

15 Windmills IC
15 IW IC
Partner up
Mosey to the Football field

Gather in the end zone for BOMBS

Work was done in the end zone. While 1 partner works, 1 partner runs to the opposite goal line and back. Flapjack until all reps completed.

50 Burpees, 100 Overhead Arm Claps, 150 Merkins, 200 BBSUs, 250 Squats

Upon completion of BOMBS, teams will complete 20-yard gassers while waiting on the 6. 1 partner sprints to the 20 and back while the other partner rests.

When all teams are completed, gather in the end zone for Birthday fun.

4x4x4x40 – We celebrate my son’s 4th birthday by throwing an inordinate amount of 4s into the workout.

40-yard sprint followed by 4 reps of 4 exercises in 4 corners. The exercises were Hand Release Merkins, Jump Squats, BBSU, and Monkey Humpers, followed by a sprint across the field to the opposite sideline with another 4×4. R & R at all 4 corners until back to the starting corner.

Mosey back to planters for Mary

20 Flutter Kicks IC
15 LBCs IC
15 Ray Charles IC
10 Windshield Wipers IC

Mosey back to Shovel Flag


Great work by the pax today. This turned out to be a harder workout than I had anticipated with the 200-yard sprints included as part of the BOMBS. I had another item on the crib sheet. Oh well, I guess I’ll save it for another day.


A lot of folks mark the anniversary of their 1st post as their F3aversery. For reasons I will explain, I mark mine on January 11th, 2014. I’d been posting for around 5 months by that time, but I consider that the day I was forever hooked.

I had committed to getting into shape again because I found myself as a 36 y/o out of shape man about to be a father for the 1st time. I knew that if I didn’t get my act together, I wouldn’t be the kind of dad I wanted to be and I wouldn’t be able to live the kind of life I wanted to live. I didn’t know what to do, I just knew I was overweight, low-energy, and having little success on my own.

Then, in August of 2013, thanks to Chernobyl and Uno, I heard that F3 was coming to Irmo. So, I decided to give it a chance. And it sucked. No really. It sucked. I thought I might die. But, I also knew that it was exactly the thing that I needed. And with the help of a bunch of dudes suffering through it with me, along with the motivation I finally had to make a change, I was able to stick with it. And I got better.

And this F3 thing became a part of me. Fast forward to January 11th, and I woke up poised to post and do the Murph at Strut and then go with a whole bunch of F3Columbia pax to see Lone Survivor. But when I got up, I learned that my M, who wasn’t due for another few weeks, was in labor.

Well, I’m ready to throw some clothes in a bag and head to the hospital, but my M insisted that I go to Strut first and get a workout in. She could see how important this thing had become to me. So I did. I did the Murph with my brothers at Strut. And then I went home, threw some clothes in a bag and took her to the hospital.

And Judah was born that afternoon. And as I looked at that little boy in L & D at Lexington Hospital and thanked God for letting me be his daddy, I swore to him and to myself that I’d never again become the guy that I had been before F3.

So, January 11th isn’t necessarily the day I started. It’s the day I knew I’d never go back.