• Tuesday February 13, 2024
  • 0530-0615
  • Friendly Shopping Center Parking Garage – Level P1
    • 36°05’19.4″N 79°49’59.3″W
  • 50° F, 77% RH

Pax (10 with the Q)

Blue Oyster (Respect!), Doublecheck (Respect!), Drifta, CJ, Phoenix (Respect!), Houlihan (Respect!), Cowbell, Fannie

 Splinter Rucker




No FNG’s present.

F3 Mission was stated.

Disclaimer was disclaimed.


SSH x 20 IC

Imperial Walkers x 15 IC

Hillbillies x 15 IC

Sun Gods x 15 IC

Sun Gods Reverse x 15 IC

Abe Vigoda x 15 IC

Repeat SSH x 20 IC


Today’s beatdown was a Tabata-style workout with a twist. Instead of a timer, we used coupons. We had two sandbags, a 40lb and a 60lb.

The pax took turns carrying the coupon down to a cone and back. While he carries the coupon, the pax perform the exercises listed below until he returns. Upon his return he does a 10-count, or a number of his choosing, as the rest period between sets. Next pax grabs the coupon and repeats.

  1. Bicep Curl
  2. Goblet squat
  3. Plank
  4. Bridge
  5. Lifty Uppies (aka Lateral Raises)
  6. Triceps Extension
  7. Overhead Press
  8. Upright row
  9. Mountain Climber
  10. Kettlebell swing
  11. Flock of seagulls
  12. Side-Straddle Hops

At about 6:08 we moved on to:


Dying Cockroach

Freddie Mercury

Low Dolly

1 Minute Plank – PAX count to 60 around the circle. Count out loud “one thousand one etc.,”

American Hammer


Fannie: Red Dragon is the Q next Tuesday.

Blue Oyster is looking for workouts to Q next week. He’s in town all week. Hit him up!

Phoenix: F3 Backpacking trip at Linville Gorge Sat & Sun Feb 24 & 25. All are welcome.


YHC took us out.

 The Moleskin

Kotters to Cowbell! Welcome back to the gloom brother! Hope to see you often.

Radiator – out!