F3 / FiA Labor Day Convergence at Legacy

  • Workout Date - 09/03/2018
  • Q In Charge - Benign, Regroup (FiA), Excel 0.0 (FiA)
  • The PAX - 41 strong (see below)
  • AO - Golden Strip

41 F3 men, FiA women, and 2.0s started Labor Day with some serious work at Legacy (not Golden Strip).  Special thanks to Regroup (FiA) and Pine Tar (F3) for making the convergence happen.

PAX: NYOPT, Whisper (respect), Lonestar (respect), Regroup, Tea Cup, Playdoh, Triple Delight, Mary Lou, Seabiscuit, Jambo, Squints, Lt. Dangle, One More, Sandbox, 5K, Recess, Look Out Below, Mint Julep, Haagen Dazs, Excel 0.0, Nature Boy, Reborn, Dansby, Cockpit, Slowpitch, Ashy Larry, Inspector Gadget (respect), No Bars, The Butcher, Hasselhoff (respect), Patagonia, Erector, BB-8, Rainbow Dash, Brony, Pixel, Bite Size, YHC, + 2 more on the playground




The mission of FiA is to make each other stronger in all areas of our lives.

The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.


Disclaimer: I am very unprofessional.


Warm-up (Benign Q):

Imperial walkers x 25 IC

Overhead claps x 20 IC

Side straddle hops x 20 IC

Merkins x 10 IC

Tempo merkins x 10 IC


Thang #1 (Benign Q):

Line up in 2 lines for a half-mile Indian run then mosey to the bottom of the big hill.  Hold plank waiting on the 6.

Line up at the bottom of the big hill and jail break to the top.  At the first tree do 6 burpees.  At the second tree do 4 burpees.  At the sidewalk do 2 burpees.   Hold plank waiting on the 6.

Go to the grassy area by the playground for 7s (merkins and BBSUs).

Mosey back to the flag for more Thang.


Thang #2 (Regroup Q):

Glute bridge thrusts to the tune of Footloose (cadence thrusting during the verses, faster thrusting during the chorus).

Quick feet in place, then, going around the circle, each PAX yells “Down” and the next number, indicating how many ground touches.  Do this all the way up to 20.

Mosey to the pavilion and find a bench or wall for Bring Sally Up dips.  On “Bring Sally Up”, go up.  On “Bring Sally Down”, do a dip and hold it.

Mosey back to the flags for Mary.


Mary (Excel 0.0 Q):

30 seconds each of leg scissors, windshield wipers, Muhammad Ali, then repeat-o.


Circle of Trust:


-Whisper and others training for the Spinx half-marathon.  Basically just run 2-3 “short” runs during the week and a really long run on weekends.

-Both F3 and FiA need more Q’s.


-IG’s brother-in-law battling cancer.

-Ashy Larry’s family in need of prayer

-Young lady going through the adoption process.

-Benign’s grandmother fractured her hip and is having surgery today.


It is always fun for the F3 men to get together with the FiA ladies for convergences.  FiA is a great organization; please encourage your M’s or older female 2.0s to get involved.  Have a happy Labor Day!




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