From the fartsack #Arise

Your beatdown nears

Shed the #SadClown disguise

Face your burpee fears

Indeed…  With the threat of rain looming over #Natville, 8 + 3 pax opted for the #DRP and the opportunity to #getbetter at this morning’s rendition of @F3Arise.  A quick recap follows:

Mosey from Grace UMC parking lot towards New Bridge Bank Park, around the corner, up the hill, through the parking lot, and circle up for:



1 Burpee OYO

IW X 20 IC

2 Burpees OYO

Copperhead Squat X20 IC

3 Burpees OYO

Sun Gods X15F/X15R IC

4 Burpees OYO

Windmill X20 IC

5 Burpees OYO

The Thang

Mosey back to cinder block storage area at Grace – a nice feature for any AO – then commence:

7 CB Overhead Presses – Run a lap around the church

14 CB Curls – Run a lap

21 Plank Walk Merkins (on CB) – Run a lap

28 Goblet Squats with CB  – Run a lap

35 Air Claps with Pavers – Run a lap

Rinse & repeat until time is called.

(YHC acknowledges the simplicity of this workout.  But, it works. Aye!)



Scorpions X16 IC   (Thanks Runner’s World)

Low Dolly X20 IC

Dying Cockroach X20 IC

American Hammer X20 IC

YHC took us out.


  • #Tclaps Amphibious for invite and the opportunity to lead this morning.  Much appreciated.
  • YHC notes this workout and AO are hidden gems in #Natville.  The opportunity for fellowship, service, and nearby workout amenities make Arise a top choice for discerning pax.
  • #Tclaps Cornhole.  Always great to meet a new brother in the gloom and for someone that’s been at this for only a few months you’re strong. Aye!
  • #Tclaps to the #pax that ran in for 6MOM.  It’s never too early to start preparing for Palmetto.


  • F3 High Point Launch:  This Saturday, 10/1. Meet at 6am sharp in the parking lot of the O’Henry Hotel over on the Green valley Grill side. Clown car wheels shall be up by 6:15. Drive time is roughly 28 minutes.
  • Miles for Matthew:  October 8th @ Lindley Park Elementary, 5k and 10k options, Sign up here:  There are 26 members on the F3 team as of this morning. 600 pax on the roster, 26 on the team (including Ms and 2.0s).  That’s 4%. Draw your own conclusion, then sign up!
  • Wojo has the Q for next week’s Arise.  Mark your calendars and plan accordingly.

Always an honor & a privilege to lead.



PAX: 9/27/2016

QIC: Kilowatt