A Year of Blissful Beatdowns

AO: The Rubicon

When: 03/21/2019

QIC: Lowes

PAX (13): The Hammer, TopHat, Trebek, Special K, Pitstop, Cookie, Bo Knows, Spots, Pinky, Lumbergh, Zima, Devito, Lowes


13 PAX gathered to endure my sixth (I think) Q since joining F3 one year ago on 3/22/18! I have come along way since I was an FNG (still vividly remember that Devito delivered ass kicking) but I can still be counted on to fumble through the disclaimer!


Quick mosey to the flagpole by the upper (pool) parking lot for:

Mountain Climbers x 15

Copperhead Squats x 15

Imperial Walkers x 15

then a quick mosey over to the closest set of stairs for some calf raises (five on each stair).

The Thang:

Quick mosey through the AO over to the upper parking lot by the equestrian center where we partnered up for a modified Dora 1-2-3. One partner did the exercise while the other ran to the end of the parking lot and back before switching off.

Burpees x 50

Bonnie Blairs x 100

LBCs x 150

After hearing mumble-chatter regarding my mosey pace, I then attempted to lead the PAX on a slow mosey over to the nearby playground where we divided into three groups to commence an escalator (10 reps down to 1) featuring:

Carolina Dry Dock (Activities Center wall)

Pullups (Monkey Bars)

Squats (other side of the bridge)

We ran out of time before getting all the way down to one, so a medium pace mosey back to the flag with just enough time left for some good ole’ American Hammers!


-YHC is moving to Harleysville, PA in Late May to be closer to family up there.

-One spot left on the 12 man F3 Alpha Blue Ridge Relay team

-New AO at Piedmont Park launches this Saturday

Naked-Man Moleskin:

I am so thankful to Mayhem for introducing me to F3 and for this awesome group of friends I’ve gotten to know over the last year. I have been changed for the better by the laughter, encouragement and pain we get to experience together!

Because of F3, over the last year I was encouraged to run my first Full Marathon, ran in my first long distance relay race (Blue Ridge Relay), and was introduced to Rucking for the first time. Oh and I can actually hold BTTW now for a reasonable amount of time without my hands going numb!

I hope I’m able to get plugged in to an equally awesome group up in PA!

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