At The End of the Rainbow…There is a Golden Strip and 28 Leprechauns

  • Workout Date - 03/17/2015
  • Q In Charge - Sushi
  • The PAX - 1Direction, Big V, Mary, Butterbean, The Tickler, Doughnut, Inspector Gadget, Tannyhill, Fred, Ex-Lax Bro, WiFi, Stitches, Detox, Gymboree, Wit Wiz (FNG), Affordable Care Act, Flay, Squeal, Crabgrass, Elmer, Snaphook, TBC, Tricycle, Sadiq, Skin So Soft, Lookout Below, Bambi (FNG)
  • AO -

28 PAX with 2 FNGs helped YHC Celebrate his 1 year Anniversary with F3 and St. Patrick’s Day by wearing green and doing an Irish Jig!  The PAX were greeted with the Bagpipe music loud and clear as they made their way to the Golden Strip.  The Bagpipes must have been loud because they drew PAX from all over the Swamp Rabbit Region.  It was great to see the other AO’s represented.

Warm-Up (Listening to Authentic Irish Jams)

SSH X 25

1 Minute of The Irish Jig (yes…there is a video, and let’s just say River Dance won’t be a callin)

Lap – Flay set the tone early by making sure the Tankyard was well represented as he set the pace for the first lap

Green Audit – 2 PAX not wearing Green…17 Burpees each….no we are ONE…34 Burpees for all!!!

The Fighting Irish X 25 (Your best Notre Dame Mascot Impersonation…Leprechaun uppercuts)

1 Minute of the Irish Jig


Chorus Line Kicks – Right Leg X 10, Left Leg X 10

1 Minute of the Irish Jig

The Thang ( Irish Music Still Playing)

Break into groups of 3….Just like a Shamrock.  3 Laps of the Irish Potato Run.  This was similar to an Indian run, but the PAX at the back of the line had to run to the front carrying a 10 pound bag of potatoes.  Once they reached the front, the bag was passed back to the end of the line…repeat until 3 laps complete.

Irish Rover over to the side of the school and line up for the Potato Shuttle Runs (lookout below knew the words).  9 cones were set with one PAX at each and there was a race to see which team could get 10 of their potatoes up and back one at a time shuttle run style.  While waiting for your potato…Meerkat Pushups.

Time for some Lucky Charms.  While doing research for today’s beat down YHC discovered that his anniversary is the same as Lucky Charms which were introduced 50 years ago on St. Patrick’s Day.  A special trip was made to the store so a box of this Irish cereal could be on hand and we went for the luck of the draw.  Pink Hearts – 5 Burpees, Rainbow – 5 Crab Crunches, Horseshoe – 5 Unicorn Kicks, Red Balloon – 5 Mountain Climbers, Shooting Star – 5 Starbursts, Blue Moon – 5 Merkins, and Shamrock Derby – 10 Squats.

1D Drew the first handful out of the cereal box and the PAX were Lucky to do 15 Burpees, 5 Crab Crunches, 5 Unicorn Kicks, 40 Merkins and 30 Squats.  Still time for another draw and the PAX requested someone with small hands so Detox drew next.  As luck would have it the PAX banged out 10 Crab Crunches, 5 Unicorn Kicks, 5 Mountain Climbers, 5 Starbursts, and 30 squats.

Irish Rover back to the circle for some Irish Mary….Irish twists with your potato around the circle, then flutters while giving your potatoe back to YHC.  A new exercise was introduced to the PAX called the Irish Mary.  The PAX on their six and legs go up and make an outline of a Shamrock to a 4 count.  10X Irish Mary’s = Smoked.


Prayer requests: The Palmetto 200 team, Murdoch’s Health, Spicolli, and Macho Man.

Announcements – Pub Crawl downtown starts at 1:00 today at Connolly’s and will move from there.  Text Sushi at 864-640-3205 for the present location.  Community Tap for some 2nd F at 5:30 with M’s, Go Ruck challenge coming to Greenville in April.  Gymboree gave praise to F3 and his journey to run a Half marathon with Tannyhill.


YHC mentioned it in his Pre-blast and will repeat again. It has been a great year and many new friends have been made as a result of F3.  Mornings are motivational and nothing is a substitute for the accountability that come from the F3 workouts.  Thanks for helping put the Green in Greenville.  Let’s keep EH’ing and bringing new men into the fold.  This backblast will end with the same Irish Toast the PAX did to close this morning’s workout:

May the road rise to meet you.  May the wind be always at your back.  May the rain fall softly on your fields.  Until we meet again, may God hold you in the palm of His hand!

Oh Yeah….this one too.  May you be in Heaven a half hour before the devil knows you are dead!

Sushi Out!

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