Elevator… goin' UP!!!

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  • Workout Date - 12/08/2022
  • Q In Charge -
  • The PAX -
  • AO -

Flay posting for TBC

40 men (3 FNGs) get here’d in the gloom for T.B.C.’s VQ and set yet another attendance record.

The shovel flag was planted as we took a ride on The Elevator.

Warm up

SSH x 30

IW x 30

Little baby arm circles 1 min forward 1 min back

Merkin x 20

Main Thang

Mosey to the top of Poinsett Plaza parking garage


Pax divided into 3 groups. Each group runs down 4 levels and takes the “elevator” up #ithinkweranamileuphill

1st level 10 burpees

Jump-ups to 2nd level

2nd level 30 merkins -run to level 3

3rd level 40 squats -run to level 4

4th level lunge walk 10 spaces

Plank and run laps around top of deck until pax is done

Repeato #crowdpleaser


Mosey to Phil’s Hill – Center Stage parking lot

Partner up- one partner bear crawls up and crab walks down while other partner does squats #handinfireantshurts

Flapjack with merkins

Mosey to PC


LBC x 50

elbow plank 1 min

flutter x 51 #ithinkiheardsniffleing #cryingpax



Naked Moleskin

  • Tried to make Flay merlot #fail #bobomerlot? (editor’s note: you’ll have to try harder than that, cowboy—Flay)
  • Great to see so many men so early in the gloom
  • We need more Qs
  • F3 is growing! The next Big Bang in Gower #tankyard may happen sooner than you think #additionbydivision #didyousayTANKYARD?


  • 3rd F starts 10/16 at Downtown Grace. 5:30am. Sign up now
  • Great races coming up – Paris Mountain 16k trail run Nov and Paris Mountain 20 k road race in Dec.

See you in the gloom…


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