Southern Hospitality

Southern Hospitality

Workout Date:





Sourdough, JAG, Lucius, Fish-Fry, Vegan, Poe, Sunshine, Jenner, Murdock (new Pax!), Bone (2F Q), and Maj. Payne (Nan'tan, F3 the Capital)

The Thang:

Conditions: Low 80s.  Humid, but not gross as it has been a few days recently.

YHC has been DR in the Nation’s Capital since Sunday 8/11 in training.  DR in DC means of course posting at F3 Arlington…catching up with Pax met on previous trips, meeting new Pax, working out on that sweet football field (astro turf w/ no ant hills or sand spurs), and re-acquainting myself with a land phenomenon YHC is not used to in Myrtle Beach, SC — I believe they are called hills (??).  YHC took an open Q spot and it was an honor to be leading the #HIM of F3 Arlington the #Patriot (apx. 7 miles from Arlington National Cemetery).   YHC put together a #weinke with the objectives of partner work (via modified DORA circuits), utilizing the bucket (YHC/QIC’s calling card…a 5 gallon w/ handle removed of 70lbs. of scalable weight for Pax to modify), and incorporating some favorite F3 Grandstrand block work exercises.  The goal was to have the Pax leave with no doubt that they had endured a brutal F3 Grandstrand style workout…a little southern hospitality to say thanks for some awesome F3 these past weeks!

One minute warning was announced.  12 Pax circled up by the end zone/COT, and some short dude with an F3 GS Bombsquad shirt bucket in tow started the beatdown.

Welcome to F3, mission and disclaimer.

Entire workout was done on the field.

Warm Up:
IC 15 – 20 reps. of SSHs, TTTs, Wind Mills, Imperial Walkers, LBAC forwards & back, and Air Presses.

Pax then grabbed a total of 6 cinder blocks; these were the large ones…not cute little paver stones…size of a small dog!  Mosey on over to the football field.

Circuit 1: Blockees

Partner up. Each pair completed 50 Blockees.  The exercise was demonstrated; a burpee w/ a  shoulder press of the block at the end of the movement.  Pax 1 would start doing the exercise, Pax 2 would run 30 yards and back, and swap out until all reps. were completed. Bucket protocol: Each Pax (in lieu of running said 30 yards) would carry the bucket (gable grip, bear hug, side carry, etc. but no on the shoulder carry) 40 yards and back, then passed it down to the next Pax…then to Pax 1 of next pair…all the way down the line as far as possible. #Crowdpleaser!  Plank at the end of the circuit; wait on 6.

Circuit 2: BearcrawlCrawlbear

Each pair completed 100 BBSUs (strict form).  Pax 1 would start doing BBSUsPax 2 would Bearcrawl 15 yards and either Crawlbear or Toy Soldier March back, and swap out until all reps. were completed. Bucket protocol in play. Plank at the end of the circuit; wait on 6.  Great #mumblechatter at this point!

Circuit 3: Curls for the Girls

Each pair completed 200 curls.  Basically same protocols w/ the exception that Pax 2 would run 30 yards and back.  The Pax guns ablazing!

Circuit 4: Supersized Flutterkicks

Each pair completed 100 4-ct. FK w/ the block held in static position.  Again same protocols as #3.  All Pax looked fatigued at this point…except Jenner #Beast!

With a few minutes left, Pax moseyed on over to a retaining wall and held a 2-minute wall sit (hands off knees) with all 5 F3 core principles called out.

QIC had the “Major” pick one last exercise with QIC already pre-determining the rep. count (20).  He says Burpees…holy smokes…lets get it done!  Pax grind it out again!!!


Count-O-Rama 12
Praise report/Prayer requests: Spoken and unspoken.
BOM by YHC using 2 Cor. 4: 8 – 12.

Announcements: Check out F3 Capital Slack message board and Twitter posts for daily updates and information.  Plenty of 1st F (911 memorial workout w/ walking the steps of Lincoln Memorial), 2nd F (fish fry at Hightower’s house this Saturday and HH 8/29 Bone on Q) and 3rd F opportunities and events throughout this region! Get plugged in, Q, then Q at another AO for experience…you get what you put into it!

NMMS: Honor to Q!  Great job this morning…way to push through past your perceived limit!  You handled the bucket like a boss…everyone had 2 trips…next time we go to mid field!  Welcome to the cult #Murdock!

NMMS2: Lucius and Major Payne began prepping for the said 911 Memorial Workout by doing #EC stair work before the beatdown.  They clocked in 75 rounds of stair climbing using the steps next to the stadium bleachers…with rucks on…sharing a sandbag for most of it…apx. 1,500 steps — strong work men!!



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