A Saturday Morning in July

  • Workout Date - 07/11/2015
  • Q In Charge - Duplo
  • The PAX - Uncle Si, Gluten, Brown Shorts, Flo Rider, Tea Bag, Speedo, Deez (FNG)
  • AO -

This was a off-the-cuff Q. It was great time and possibly the longest hour of all the F3 posts I have made.


Side Straddle Hop, 20 IC

Imperial Walker, 20  IC

Mountain Climbers, 20 IC

Windmills, 20 IC

The Thang:

Mosey to the picnic shelter for 11’s, Dips and Derkins

Mosey to the basketball court for 25 count calf raises followed by squat jumps to far end of court and back. Rinse and repeat 3 times.

Fartlek Dora 1-2-3, 100 squats, 200 SSH, 300 LBC’s. (Note Fartlek is a sprint down and a jog back to your partner – killer!!)

Mosey to the shed for a concrete block and 21 guns plus add another 7 for the triceps. Rinse and Repeat 2 times.


Backscrachers, 20 IC





Word on the street is the Ghost Flag that has been at SOS for months may be in jeopardy. Tuesday’s in Williiamston at Mineral Springs Park. Let’s make whoever shows up earn it!

Doodle Trail 5k this Saturday – great way to spread the F3 cause! Meeting at Powderkeg at 5:15 for a clowncar over to the start in Easley.


Unlce Si’s friend with a new born that has health issues.

Brown Shorts family travelling back from a Canada.

Snowden’s personal situation.

Gluten’s Mom

Duplo’s Dad.

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