7s, 14s, and 21 guns

  • Workout Date - 09/22/2017
  • Q In Charge - 12th Man
  • The PAX - BOGO, Clarinet, Discharge, Giselle, Guac, Low Profile, Partner (Almost), Skid Marks (Respect!), Stable Boy, Waterboy, & Whittle (Triple Respect!)
  • AO - Hurricane Alley

The Post-Giselle Workout (aka The Worst F3 Workout Ever)



Cherry Pickers x 10

Mountain Climbers x 20

Windmill x 10

Burpee x 1

The Thang:

The PAX began with a Native American run around the track although we just couldn’t quite get the pace consistent, several stops and near rear-endings.

First up was 7s under the home bleachers – Pull-ups and Hand-release merkins

Mosey around to the visitors side bleachers for some 14s – Dips and derkins

We continued around the track for 21s guns – 7 lower range, hold, 7 upper range, hold, and 7 full range with a hold X 3

The PAX partnered up for a dora 1, 2, 3.  100 – double-count flutters, 200 – squats, and 300 LBCs

Time was just about up, but we had just enough time for victory lap.  The men stopped on each of the 4 corners for Bobby Hurleys (x 25), Merkins (x25), Box Cutters (x25), and finished with American Hammers (x 25)


YHC admittedly came to the AO with a beaten-down, pessimistic attitude still reeling from ‘The Giselle’.  The men quickly lifted YHC with a boost of positive energy along with a Discharge appearance.

Announcements – F3 Co-Founder, OBT, at Mac’s Speed Shop on Oct. 3rd 6:00 – 8:00 as he leads the discussion on the state of F3.

Prayers and encouragement for all men at F3 – we want to all be inclusive and encouraging (someone shared a negative experience of an AO where everyone was in it for themselves and condescending)  Not a swamprabbit AO.  Reach out to others from our AO who have been struggling; lift them up in prayer and encouragement.


John 13: 34-35  So now I am giving you a new commandment: Love each other. Just as I have loved you, you should love each other. Your love for one another will prove to the world that you are My disciples.”

God’s people are a body, not intended to function separately, not intended to be unconcerned for one another. The world may talk grandly of brotherhood, but in reality its philosophy is “each man for himself.” God’s children are guaranteed the richest and truest friendship, both here and hereafter. Only in a true friendship and a true love do we find a genuine basis for peace. Only God can break down the national and racial barriers that divide men today. Only God can supply that love that we must have for our fellowman. The only true cohesive power in the world is Christ. He alone can bind human hearts together in genuine love. (billygraham.org)


SYITG – 12th Man


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