• When: 2019-08-01
  • QIC: Lumbergh
  • The PAX: Box Wine, Fools Gold, Milk Man, Sir Topham Hatt, Shredder, Pothole,

Lumbergh 4 Corner Workout for 3 Year Anniversary

Ahhh here it is my 3-year anniversary, The moment I’ve always been waiting for… At least waiting the past 3 years… Here’s how we celebrate:

Conditions: 70 F, no wind, dry, and again no wind. Typical SC midlands weather.

Warm ups:

  • SSH x 20
  • 5 burpees (penalty for late Pothole (his lateness was all of our gain)) < that was parentheses inside parentheses, a sentence inception.
  • Imperial walkers x 10
  • Hillbillies x 10
  • Through the tunnel x 10

The Thang:

Start at corner 1 of the main Depot parking lot. Perform a set of exercises, mosey clockwise to the next corner of the parking lot, perform the exercises, repeat until you have completed all four corners. Exercises include:

  • 10 Merkins
  • 15 Big Boys
  • 20 Squats

When a PAX completes their four corners exercises, buddy up to the six and exercise with them.

Mosey to pick up 2 bricks and head over to field 1 starting at the corner nearest the brick pile.

Same four corner exercises, but a larger field and counterclockwise. From corner to corner PAX hold the bricks in certain positions:

  • Corner 1 > 2: arms down, shoulders up
  • Corner 2 > 3: bricks in your pits
  • Corner 3 > 4: arms spread out
  • Corner 4 > 1: bricks above your head

After all PAX are finished, mosey to field 3 light pole 4 closest to the hill. Exercises started at the light pole nearest the playground but brick holding positions started here at pole 4. Same set of exercises as before gathering at each poll of the four corners of the combined fields 2 and 3 in a counterclockwise order. Substitution from big boys to LBCs with bricks.

When exercises are complete PAX were gathered at pole 4. Next set of exercises were done in walking stride from pole 4 to pole 1. Exercises include:

  • Single curl for each step
  • Brick to pit alternating arms each step
  • Overhead arm clap with brick for each step
  • Brick tricep extensions (stopping midway between the pole for recover recover)

Circle around Flag Pole – count off – name off – Announcements (at bottom of page)

3 Years

I’m so blessed to be a part of F3. For every workout I show up tired or not motivated, I always find myself in a better mood, refreshed, and thankful to have a set of men around me that I feel like I can trust and confide in. What F3 brings to our lives that no other workout can do is provide a group of men who are willing to listen if you need to talk, provide a network of help if you need assistance, and provides strength if you are emotionally feeling weak. I personally haven’t found the need to reach out yet but our lives can change drastically at an instant and I know F3 is the constant in my life that will be there for me when I need it.


  • August 10: Convergence @ Strut
  • August 3: Neckbrace 6 year Q @ Depot


  • 120 Merkins
  • 120 Big Boys
  • 240 Squats
  • 60 LBC with bricks
  • Lumbergh 3 year Q