The gift that keeps on giving – 40th bday BD

AO: Black Water

When: 04/24/2023

QIC: Bagel

PAX (7): Baskins, Deuce (Jay Mooney), Napalm, Olaf, Package, Schneider


Anticipation mounted as everyone gathered round the water tower to hear what was in store for this soiree.  1983 was a special year and we can all agree it wasn’t because of the mediocre music that hit the airwaves that year… no no, because YHC was lucky enough to make an appearance 40 years prior and today we celebrate that 40th lap.


Running at a swift enough pace to crack a 100 BPM, we met at the central fountain at CCC to indulge in a few of our favorite warm up exercises.  As expected, YHC was a little rusty on his calling of each exercise but we managed through.

Big Sun Gods with a twist – fingers down to add a little extra burn. 10 forwards and 10 backwards

10 Squats in cadence

10 Merkins in cadence

Michael Phelps

The Thang:

We picked up a few more friends (kettlebells and dumbbells) before heading down the stairs to the amphitheater to get the party started.  As we made our way to the grassy knoll, the white board revealed what was in store for the morning festivities.   We had 35’ish minutes to knock off as many of the 15 tick-marks that were next to each exercise.  To knock of a tick-mark, you must complete the number of reps listed by each exercise.

  1. Merkins -15
  2. Derkins -15
  3. Alligator Merkins – 10
  4. Carolina Dry Docks (raised) – 10
  5. T-Bombs – 20
  6. E2Ks – 10 each side
  7. Plankjacks – 10
  8. Mtn. Climbers – 20 (alpha ct)
  9. Burpees – 10
  10. Squat Jumps – 15
  11. Murder Bunnies – 10
  12. Alternating Lateral Side Step Squat-  10 each leg
  13. Pickle Pounder – 20
  14. Freddie Mercury – 20 alpha ct.
  15. American Hammers – 20 alpha ct.
  16. LBCs – 20
  17. Farmer’s Walk – to end of green and back with 2x40lb DB’s
  18. KB swing with 35lb or 50lb KB or Clean 2 Overhead Press – 15 reps
  19. Bear Crawl to end of green and back
  20. Dips – 15

With a few minutes left and a lot of tick-marks left on the board, we mosey’d back to the tower with our new friends.




As YHC’s family emerges from a tough couple of months, prayers for continued good health are appreciated.  Prayers to PAX all around –  keep being the example they want to be for their families and communities and the sad clowns that have yet to cross our paths.

Naked-Man Moleskin:

It’s nice to celebrate our birthday’s once a year and I was most appreciative my fellow PAX showed up for the party.  What I’ve come to find is the real gift of F3 is that our brothers always show up, in and outside of the gloom , and that commitment to fellowship is the gift that keeps on giving.  Humbled to have reached my 40th lap and grateful to be a part of the F3 community.

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