Flay Day

  • Workout Date - 12/03/2022
  • Q In Charge -
  • The PAX -
  • AO -

32 of the Faithful de-fartsacked and hit it hard in the crisp, cool Gloom for YHC’s VQ


  • SSH x 20
  • IW x 20
  • MC x 20
  • Plank and hold (Southern Gentleman/Northern Aggressor)

Main Thang

Count off 1s and 2s

Mosey down to Main St.

Indian Run around the Hampton (Double applesauce style)

Mosey to the amphitheater and split into groups

Group 1:
Q-Bert’s Ladder (box jumps to the top of the amphitheater, burpees at the top ascending to 7)
Ark Loader in the Grassy Knoll (#crowdpleaser)
  • Bear Crawl out and back
  • Bunny Hops Frog Jumps out and back

(YHC accidentally spilled a little merlot after those bunny hops frog jumps. We heard afterwards that a couple more came close.)

Group 2:
Dora’s 1-2-3
  • 100 merkins
  • 200 (100 squats/100 diamond merkins)
  • 300 LBCs

Audible to 200 LBCs. #smoked #makeitstop


Back together for a Hot Lap around the Main St. side of the PC (Bear crawl up stairs and crab walk down)

Plank up till everybody’s done

Mosey back to Grassy Knoll for Mary


  • Flutters x 20
  • Six inches
  • Plank/shoulder touches x 20
  • Russian Twist x 20, no, wait, x 25
Naked Moleskin
  • YHC did his level best to honor his F3 name and bring the smokers to the PAX today. Not much #mumblechatter until we circled up for Mary and PAX caught their breath, so we’ll call that a success. We hope you enjoyed.
  • Don’t Q it unless you’re ready to spew it. #newmottoforFlay
  • T-Claps to Snowden for helping out and leading Group 2. Y’all can thank him for that Dora.
  • 3rd F sessions start at Downtown Grace Church on 10/16. Still time to sign up. All are welcome, so EH all you can.
  • Still need guys to keep stepping up to Q. If YHC can do it, anybody can, so put your name in the ring. We’re looking at you, Spongebob/Snowden/TBC.
  • F3 continues to grow in Greenvegas! The next Big Bang in the Upstate is coming in October in Gower Park off Laurens Rd. Start EHing guys now. TBC will be site Q, so let him know if you’re interested #additionbydivision

See you in the Gloom…


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