• When: 2020-11-18
  • QIC: Voltron
  • The PAX: : Term Paper(R), Hermes, Bagels, Staubach, Francois, Lookout, Mayflower, Puzzles, HG TV, Joe Smith, Chops, Pontoon, Momento, Barbie Doll. Hope those are all correct!

Pains, Trains and South Carolina Drydocks!

F3 is a leadership organization that also happens to do physical workouts.

The mission of F3 is: To plant, serve and grow men’s small workout groups in order to reinvigorate male community leadership.

YHC has been traveling a lot, and this is probably the 9th or 10th time at Point Break in Carpex, including second Q.

Weather: 35 degrees, feeling great

The Thang:


Intro, Disclaimer, Prayer and Lord’s Prayer. Pledge of Allegiance. YHC likes to pray before and after the workout.


Slaughter start – 17 burpees OYO because YHC’s twins are 17 and because it was cold.

Mosey around the parking lot for warmup. Stop in the middle of the parking lot and circle up.


SSH X 30 IC because YHC has been out of college for 30 years. (The Citadel – Go Dogs!)

Merkins X 10 IC because YHC has lived in Lexington this time for almost 10 years.

Mountain Climbers X 6 IC because YHC has been doing F3 for over 6 years.

Shoulder Taps X 6 IC because YHC is 6’2” tall.

LBAC X 11 IC – forward and 10 reverse because 2.1 is 21 years old (and recently engaged)

Slow-mo merkins X 10 IC

TTT X 23 IC because 2.0 is 23 years old and a medical student at MUSC in Charleston.

Merkins X 6 on YHC’s count

1 Minute stretching OYO in honor of Notebook

Imperial Walkers X 27 IC because YHC has been married for 27 years.

Bear crawl up the parking lot about 40 or 50 yards.

Mosey over to the upper adjacent parking lot for a train ride!


Pain Train

Start at end of parking lot. Run to first light pole. 5 Burpees. Back to start. Run to 1st light pole – 5 burpees, then next tree – 10 hand release merkins. Back to the start, doing 5 burpees on the way back.

Rinse and repeat doing 15 BBSU and 20 squats at the next tree/light pole respectively.

Take a lap around the parking lot and go down the stairs.

Calf raises – 10 IC regular, 10 IC toes in, 10 IC toes out.

11’s – Carolina Drydocks and BBSU. Run up the stairs to do 10 South Carolina drydocks then back down for one BBSU. Rinse and repeat, decreasing the SC drydocks by 1 and increasing BBSU by one each time. Apparently the South Carolina drydock is different from a North Carolina drydock, but the pax all did some form of a drydock!

Running low on time so mosey back to the main parking lot.

Bear crawl last 50 yards or so back to the “pitch fork” flag.


Merkins X 42 for Notebook. Notebook is fighting cancer every day, but he is not fighting alone. As everyone struggled to get to 42, they contemplated his daily struggle.

Flutterkicks X 38 IC for Cheech as YHC always does.




  • Sunday afternoon leaf blowing followed by a few “curls”

Prayer Requests

  • Build-a-Bear recovering from surgery.
  • Continued healing for Notebook fighting cancer.
  • Unspokens


1 Thessalonians 5:11

“Therefore encourage one another and build each other up, just as in fact you are doing.”

There doesn’t seem to be much encouragement or building up going on these days, so take time today to encourage someone! We all need it!


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