Hurricane Florence storm preparation at Pitchfork

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  • Workout Date - 09/15/2018
  • Q In Charge - Benign
  • The PAX - Roo (respect), Reborn (welcome from Rock Hill!), Pythagoras (respect), Deflated (respect), Cheesesteak (double respect), Whisper (runner/respect), Road Trip (runner)
  • AO - Pitchfork

A PAX of 6 (plus 2 runners) got their pre-hurricane preparation in at Pitchfork.  It was a bit blustery, but Jim Cantore was nowhere to be found, signaling that all are safe (for now).

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

Disclaimer: Certainly not a professional.


Imperial walkers x 20 IC

SSH x 20 IC

Monkey humpers x 20 IC

Overhead claps x 20 IC

Arm circles

BurpMerk 1 up to 8


Mosey to the back playground.

11s (pullups and Bobby Hurleys)

Mosey to the speedway for DORA

-100 BBSUs (partner runs laps)

-150 overhead presses with coupon (sets of 25 / partner holds plank)

-200 merkins (partner runs laps)

-200 curls with coupon (sets of 25 / partner holds Al Gore)

-200 squats (partner runs laps)

Mosey back to the flag that was not there


Mary was a group effort.  Each man took turns in the middle leading his “favorite” Mary exercise.

-Cheesesteak: fast flutters x 20 IC

-Roo: SSH x 20 IC

-Pythagoras:  one leg hip thrusts and one arm planks (10 each)

-Deflated: mountain climbers x 20 IC

-Reborn: V-Ups x  10 IC

Circle of Trust:


-Whisper’s mom with health concerns

-Deflated’s brother recovering from heart surgery

-Pythagoras’ daughter battling systemic lupus

-Benign’s grandmother recovering from hip fracture surgery

-Carolinians in the path of Hurricane Florence


-Spinx Run Fest (various distances 5K up to marathon) coming up in late October

Following the workout, there was 100% participation at coffeeteria.  In a veteran move, 1 Direction came to coffeeteria in his flashy new bad-ass Camaro without going to the workout.  Smart man.

As always, it is great to work hard with brothers in the gloom.



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