Workout Date:





Geno(aka.Bling Sr), Penelope, Rousy, Buffet, High Interest, Sunshine, Rubber, Kitten, Bling, Skimmer

The Thang:

Conditions: 54 degrees, clear, and brisk!


YHC arrived to AO at 5:10 and enjoyed a few minutes of quiet with a full and very bright moon. How many guys get to workout under a full moon? Since it was my VQ it felt more like the first night at a new job. The PAX gathered for disclaimer as we watched a somebody pull in late.

Warm Up:


10 Burpees OYO

22Merkins OYO


Mosey around the field and return

Bear crawls x 11 across parking lot with a side order of LBC’s –  11’s style countdown

Partner up : 1 partner runs a lap around PL while other does Merkins x 4 laps (Sore pecs was the goal)

Return to circle for :

20 Flutter Kicks IC

15 Carolina Dry docks IC

YHC was humbled when he realized he ran out of exercises on his list with over 15 minutes to go. Request was made for assistance and Sunshine stepped in to help.

Mosey to playground and did dips, step ups, and some kind of creative pull up contest.

YHC regained composure and we moseyed back to circle up and finished out the time with PAX choice (10 counts)


Free tickets offered for Saturday’s Terrain Race

Marathon mentioned

Prayer Requests:

Keep Sawdust in your prayers


Proverbs 27:17 -“As iron sharpens iron, so one man sharpens another” -Wisdom from thousands of years ago is still relevant in a world full of technology.

Thank you guys of F3 for the motivation & strength that is generated when push each other and for the opportunity to lead.




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