Introducing the Four-Leaf “SWOLE-ver!”

AO: Grindstone

When: 2024-03-15

QIC: Swiper

PAX (10): Corn Dog, DirtyMO, Hail Mary, Jiminy, jugdish, Omaha, Snowman, Swiper, Vanna, Hosel


Since Sunday is St. Patty's Day, YHC felt it was time to celebrate in search of good luck for everyone!  First morning in the 60's so good times are on the we go!


Mosey to the north parking lot for Mary, all IC:
  • weed pickers
  • Hillbillies
  • Good Mornings
  • Sun gods forward and backward

The Thang:

Mosey to the central football field, stopping to grab a coupon on the way.  Time for a new exercise that YHC thought of on the way home last night, the Four-Leaf "SWOLE-ver!"  It goes like this: Starting in the middle of the field, everyone rifle carry your coupon to the four corners of the field, perform an exercise, and then rifle carry back to the center where you deposit the Leprechaun Tax (a.k.a. 5 burpees). Round 1: 20 squat thrusters 20 lunges (Alpha) 25 Curls 25 Skull crushers Round 2: 20 Rock V-ups 20 squat presses 25 Rows 25 chest press Round 3:  leave the coupon behind and replace the 5 burpees with 10 curls when you return to the middle of the field 25 mercans 25 Jungle Boi Squats 25 Big Boi sit ups 25 star jumps Stop by the bleachers for: 20 leg raises (10 each leg) 10 dips 10 incline mercans  


  • March 23rd - F3 Atlanta 5-Year celebration at Piedmont Park - 0630
  • May 4th - F3 Alpha Spring Convergence with leadership handoff
  • Luck of the Irish Challenge through the month of March - See General Channel for details
  • Prayers for Snowman's family as they transition care givers for his Mother in law
  • Prayers for Jugdish and Durty Nelly's marriage retreat with their M's

Naked-Man Moleskin:

The word spring is defined as "to move or jump rapidly upward or forward."  Rapid upward or forward movement is also referred to as "acceleration," another favorite F3 term.  Now that warmer temps are upon us, it's a great season to set some fitness goals and charge after them!  Be on the lookout for some new opportunities that will be shared in coming weeks.  Aye!

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