17 Pax showed up in the gloom at Quaker Crater for a memorable travel adventure. After the introduction and F3 disclaimer, we started to travel in a short mosey for some warm-o-rama.

Slumlord quote: “let’s go for a short mosey”…..More like a long mosey many short times.



Hillbillies IC X 15

Wind-mills IC X 15

Sungods 15 forward / 15 reverse

Chinooks 10 forward / 10 reverse

1 round of ATM: 15 Alternating Shoulder Touches IC /, 10 Tempo Merkins (down on the 1-2-3, up), 10 fast merkins.

At this point, the PAX were warm enough and ready to travel for the Thang consisting on a complete workout for upper, middle and lower body.

The Pax was divided in 3 groups, each group was assigned to one station (3 ea). After completing the assigned station, each group mosey 3/4 of the parking lot and back to next Station. After all stations were completed, the pax was instructed to rinse and repeat.

The Thang:

Station 1

  • 5 Burpees
  • 10 Wide-Arm Merkins
  • 15 Merkins
  • 20 Carolina Dry Docks

Station 2

  • 25 Monkey Humpers
  • 30 Squats
  • 30 Copperhead Squats
  • 15 Lunges

Station 3

  • 30 American Hammers
  • 30 LBC
  • 30 Freddy Mercury
  • 30 Dying Cockroach


20 Crab cakes (IC)

20 Leg Raises

20 American Hammers (IC)



  • F3 launch in High Point 10/01/16. Gunny has the Q.
  • Look group email for F3 Service Pre-backblast – Upcoming Opportunities.
  • Men’s Breakfast at Westminster Saturday morning, Wojo will talk about F3.
  • Amphibious invited the PAX to come and feel the experience to Arise (AO).
  • Remember Miles for Mathew on 10/08/16. Nancy has the F3 team.

Amphibious  took us out.

It is always an honor to lead the workouts.

PAX: Polo

QIC: 09/26/16