Date: 2/12/2024

Weather: 53 degrees with light wind and increasing drizzle through the workout

Pax: Rubble and Wojo (QIC)

A late Super Bowl and less-than-ideal weather conditions made for a very small group at J-Town Beatdown. Heck, even Earhart, our illustrious Site Q, fartsacked! Thankfully, YHC was not alone or I very well may have returned to the fartsack myself. TClaps to Rubble for doing the hard thing – showing up and taking the Daily Red Pill!

With just two of us, I quickly covered the F3 Mission Statement and disclaimer. Nothing else to do but get after it, and I asked Rubble to participate in calling & leading exercises both during WAR and Mary.


After a lap around the parking lot, we warmed up as follows:

  • SSH X 12 IC
  • Imperial Walkers X 12 IC
  • Sun Gods X 12 IC (forward and reverse)
  • Windmills X 12 IC
  • String Rippers X 12 IC


With it being Race Week for the DAYTONA 500, NASCAR’s Super Bowl, I brought and oldie and a goodie to Rubble today. Special thanks to Starfish (F3 Winston-Salem) and Gunny for the initial introductions to this #snotwaggle. The directions are simple – we do 5 rounds of 5 exercises, each with 20 reps, followed by a parking lot lap. That’s 500 reps and 5 laps for the checkered flag!

Here are the 5 exercises:

  • Carolina Dry Docks – 20 (single count)
  • Crab Cakes – 20 IC
  • Crunchy Frogs – 20 (single count)
  • Copperhead Squats – 20 IC
  • Hand Release Merkins – 20 (single count)

Run a lap around the parking lot – Repeato 5 times

The last two seats were tough – especially those HR Merkins!

As the drizzle continued to increase (okay, it was raining by this point), we decided to move under the cover of the youth building. Thanks again to Rubble for calling and leading Mary exercises with me.


  • Low Slow Flutter X 12 IC
  • Low Dollies X 12 IC
  • Cindy Crawford X 12 IC (both sides)
  • Heels to Heaven X 12 (single count)
  • Freddie Mercuries X 12 IC
  • Gas Pumps X 12 IC
  • American Hammers X 12 IC



  • It was good getting to know you better, Rubble. Thanks again for coming out in the weather.
  • Sorry to have missed last week, as I was down and out w/ a stomach/intestinal bug (yuck) and was in no condition to lead or attend. TClaps to Earhart for picking me up and rescheduling me for today.
  • For those of you who do not know, this AO has a little bit of everything and can handle a big group (convergence). And speaking of a big group, Rubble tells me that the 8 year anniversary of this AO is coming up in March. I am guessing that our (absent today) Site Q will be cooking up something special for that day. Stay tuned!
  • With the size of this church (Rubble said that attendance for Sunday’s three services nearly set a record), there MUST be big EH opportunities to tap into the membership. I am sure Rubble would love some help with a reach out (or a re-reach out) campaign. #AlwaysBeEHing
  • Rubble was kind enough to take us out.

Always an honor to lead!