Workout Date:



Handy Manny


Crank bait, Monkey, Boxcar, Skid mark, Handy Manny, Stonehenge, El Red cardo

The Thang:

5:29 One minute warning

5:30 Disclaimer Time to get to work


Stop 1

  • 20 SSH IC
  • 20 Imperial walkers IC
  • 7 Burpees Oyo

Stop 2

  • 20 flutter kicks IC
  • 20 lbc ic
  • 7 Burpees Oyo

Stop 3

  • 14 windmills ic
  • 15 TTT IC
  • 7 Burpees Oyo

Stop 4

  • Plank of pain


  • 20 dips
  • Run a lap (plank on the six)
  • 20 Burpees
  • run a lap (Al Gore on the six)
  • 20 lunges
  • Run a lap (ag)
  • 20 big boys
  • Run a lap (6 inches)
  • 20 jump squats
  • Run a lap (can’t remember)

Burpee lot shuffle (every one wanted to repeat  a few more times, but we did not have time)

Back to the flag


  • 30 flutter kicks IC
  • 20 box cutters IC
  • 20 LBC IC
  • 20 freddie mercy IC
  • Lt Dan’s 1 lunge 4 squats up to 5-20
  • Low low plank hold 5
  • 5 Merkins
  • Low low plank hold 5
  • 5 Merkins
  • Low low plank hold 5
  • 5 Merkins

Announcements (written by OneCall)
– Be sure to check out our regional website. All local information is on that! The events page is getting filled up!!! Try to attend CSAUPS, 2ndF events, convergences, etc!!! So much more than a workout group!!
– Bluegrass – thought of, organized, got sponsors for, and is essentially running the entire International Drive 1st Annual Road Race. 5K, 10K, Kid Fun Run. Sunday, April 29. Talk to him for coupon code. Medals courtesy of Bling, so you know they will be incredible. Probably a bear fighting a car with all the issues surrounding paving this road. #CanWeRuckIt?
– Dragon Boat coming. Saturday, April 28. So, make it a fun F3 Family weekend!!! We have 1 full boat of 20 men. Would love to have a 2nd, and already have a few HC’s. We need some more. Sign up, and come have some fun! Get more information here!
– Runoff starting a #3rdF Bible Study today and Mondays at 6:30 PM.
– MudRun coming!!! May 19!! 4 man teams!!! Set em up or just get your info up here! Skidmark is our local Q!
– 3 YEAR ANNIVERSARY CONVERGENCE for F3GrandStrand. June 9. #Warthog. BE THERE!


It just great to be back. Great effort men.

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