At 5:29, Lynda and YHC debated what to do.  It was icy at the AO and we started to think about going for a run, until 3 veteran PAX screeched in at the last minute for the beatdown.  Here is what went down.


Ventured over to the parking deck across on Friendly for a nice covered space and did the following exercises:

  • Sobriety Sun Gods
  • Shinooks
  • Moroccan Night Clubs
  • Imperial Walkers
  • Copperhead Goblet Squats
  • Copperhead Lunges
  • Windmills
  • Active Warmup with Karaoke, high knees, butt kickers, backwards run and a sprint.


Very simple, 5 exercises and then sprint down to the end of the garage and back.

  • Merkins X 5
  • Squats X 10
  • Wide Merkins X 15
  • LBCs X 20
  • Carolina Dry Docks X 10

We did likely 7-8 circuits.



Freddie Mercuries

Cindy Crawfords

American Hammer

COT – Slumlord.

With a late arrival by Refi, the PAX setup for breakfast – one of my favorite traditions in F3.

Enjoyed it men –



Site needs more Qs – great AO and the only AO where a service opportunity exists after the workout (set up chairs for the homeless breakfast at church)


PAX: I-Beam

QIC: 1/10/2017