300 workout comes to The Burbs

  • Workout Date - 11/10/2014
  • Q In Charge - Alfred, Épée, Blue Hawaii, Earthmover, Radar, Mrs. Doubtfire
  • The PAX - Blue Hawaii, Tax Evasion, Hardee's, Épée, Earthmover, Radar, Play-Doh, Oui Oui, No Strings Attached. Holla, Wrinkle, King James, Mrs. Doubtfire, Slap-chop, Stuart Smalley, One Hump, Mr. Cotter, Mallwalker, Alfred
  • AO -

19 Spartans heeded the call for glory and posted in the face of certain doom at The Burbs. YHC’s only trip to The Tank Yard was for a celebrity Q by Chaser of F3 Columbia. He bestowed upon us a workout that would live on forever. The #300Workout. Earthmover knew what he was getting himself into, yet he posted anyway.

Warm Up
SSH x 20 IC

The Thang

Spartans! Prepare for glory!

We only have 45 minutes so let’s get this going. YHC describes how the workout is going to go down and is greeted by an emotionless PAX. We’re seriously going to do that for 45 minutes?

How the #300Workout works:

15 Circuits. (Slightly varied from Chaser’s #beastmode 7 circuits)
One circuit is: 5 merkins IC (10), 10 Squats IC (20), 5 merkins IC (10), 10 LBCs IC (20)
After 5 circuits we take a lap around MRC.

PAX: This is madness!
YHC: Madness? This is Sparta!

After about 3 or 4 circuits YHC opens it up to the PAX to see if anyone is interested in leading a circuit. Good Q practice. Also gives, YHC a chance to take a breather. #IfYouCantDoItDontQIt callout from Earthmover. Well deserved. YHC has a bad habit of making workouts harder than he can handle. Calling cadence and commands for 45 minutes is tough! YHC believes this exercise doubled or tripled his cadence experience in a single workout.

Thanks for stepping in and leading some circuits Épée, Blue Hawaii, Earthmover, Radar, and Mrs. Doubtfire. If YHC forgot you, post it up in the comments. When the PAX stepped in they gratefully switched it up a bit. Radar threw in Diamond Merkins, Prison Squats, Sumo Squats, Werkins, and flutter kicks. While Blue Hawaii and Earthmover threw in some prison squats, werkins, and rosalita. Good way to vary it up a bit. Mrs. Doubtfire, dreading that Radar would lead again, took us out on the last circuit and finished up with Freddy Mercury rather than LBCs.

This is a great workout for all fitness levels. Good work on all the PAX for pushing themselves to the max. Today you got in 300 merkins, 300 Squats, 300 LBC / core exercises, and 3 laps around MRC. Arms, Legs, Core, and Cardio!

No time for Mary as #300Workout took us 2 minutes over time.

PAX: It’s an honor to die at your side.
Qs: It’s an honor to have lived at yours.

Prayers / Announcements

– Q School this Thursday at Tank Yard
– BioFreeze VQ tomorrow at The Station (Greer City Park)
– Hunger Walk 11/23 for Greer Soup Kitchen. Details coming soon.
– Greer Christmas Parade on 12/07. Details coming soon.
– Summerville, Orangeburg, and North Augusta launching soon. Send emails to f3swamprabbit@gmail.com
– Praise that Mrs. Doubtfire passed the S.C. B.A.R. Now he’s looking for a job.


It’s always an honor to lead a workout with the PAX. If you haven’t tried it yet, it’s time to get one under your belt. It’s not hard, and it is very rewarding. Thanks for putting up with the cruelly basic workout today. Good thing about F3 is every workout is different. It doesn’t get easier, you just get stronger. Good to be back out at The Burbs.

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