Year #1 done.

Year #1 done.

Workout Date:





Handrail, Billboard, Flash, Stewy, Studebaker, Jingles (Respect), Lombardi, Gino, Little Knob (2.0), Hoser, Bling, Snips, Franklin (QIC)

The Thang:

As I rolled into the AO around 4:35 I saw several familiar vehicles. You guessed it, RUCKERS. Lombardi, Bling, Studebaker, and Hoser were hard at it and nowhere to be seen. After setting up coupons and going on a short pre-run around the lake I arrived at the SF to see several PAX rolling in. Snips made it back for 3 in a row since joining at the convergence Saturday.

1 minute warning


I shared with the PAX the fact that I had been in F3 for one year now on the 15th. Bling encouraged me with the expectation that you actually start seeing results in year 2. lol. Truth is, I am up about 10 lbs. in the past year. It was time to get to work.


SSH x 20, IC 4 CT

Squats x 10 OYO

TTT x 20, IC 4 CT

Squats x 10 OYO

Windmills x 20, IC 4 CT

Squats x 10 OYO

LBAC x 20, IC 4 CT

Squats x 10 OYO

Imperial Walkers x 20, IC 4 CT

Squats x 10 OYO

The Thang

Indian Run around track one lap followed by a Mosey to field where 1st corner cone and perform 1st exercise listed. Then run to the cone in the center and perform LBCs on the 6. Repeat at all 4 corners until each corner is hit 2 times with both exercises completed. LBCs on the 6 in the center after each exercise the first time and Bear-crawl to each cone for lap #2.

  • Cone 1 Exercises

10 Burpees round 1

Big Boy situps round 2

  • Cone 2 Exercises

20 Merkins round 1

20 Mtn. Climbers round 2

  • Cone 3 Exercises

30 Squats round 1

30 SSH Hops round 2

  • Cone 4 Exercises

40 LBC’s round 1

40 Am. Hammers round 2

Mosey over to back parking lot. Do 10 Carolina Dry Docks on the parking lot lines until 5 lines are completed. Bear Crawl between the lines. This was a real crowd pleaser.


Partnered up for laps of Nascar with one Pax calling out an exercise running laps around the back parking lot while the other one in the PIT AMRAPs that exercise. Rinse and repeat until Q calls time, which seems like forever.

Mosey back to SF.

Mary led by world famous Billboard

Flutterkicks x 5,000 IC 4 CT (ok maybe not 5,000, but that’s what it felt like.

Hold 6 inches for 1 hour. (Another exaggeration, but seriously?)

Heels to heaven x 25 IC 4 CT





I shared 2 Corinthians 4:18 and shared about 2 friends in tough situations right now.


Honor to lead.

Aye, Franklin

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