May the 4th Be With You

  • Workout Date - 09/30/2022
  • Q In Charge - Spongebob, Iceman
  • The PAX - Hootie, Footloose, iTunes, Houdini, Snowden, Blue Hawaii, PETA, Cockroach, Bib, ACA, Caviar, Uber, Big Short, Epee, Floppy, Nature Boy, Butcher, Spongebob, Iceman
  • AO -

19 men planted the #shovelflag at #MainThang for the 4th of July Convergence.

Spongebob and YHC split the Q to deliver twice the pain #doublemint

The Thang:

SSH x20 (just for @Houdini) #canklejibby
Merkins x10 slow count (just for @Hootie) #goodform
Squats x20 slow count

We started a couple mins late as the GVL parking nazi’s were in full force for the upcoming 4th of July party. Once we got going, the #mumblechatter coming from @Snowden, @Footloose, @Blue Hawaii and @Houdini was deafening.

Let’s mosey to one of the most American things in our city – Liberty Bridge

Partner up
P1 – planks
P2 – runs over the bridge and back, flapjack
P1 – Al Gore
P2 – runs over the bridge and back, flapjack

Mosey down the steps and run along the river and under the Main Street bridge, up the steps beside Starbucks and onto Main Street.

Assume the People’s Chair on the bridge. Guy at the end of the line does 10 merkins then bear crawls to the front of the line. Repeato until everyone has had a turn. This was a #quadsmoker…..

Mosey back down the steps and across the Bridge over the River Reedy……to the rails for Push/Pull

P1 – 10 supine pullups
P2 – 10 merkins
P1 – 9 supine pullups
P2 – 9 merkins
flapjack, all the way to 1 rep of each

YHC handed the Q to @Spongebob.

Mosey through the Peace Center Amphitheater, dodging the men setting up tents, up the steps and onto Main St. Mosey up Main St and left on McBee to Grace Church.

P1 – in and outs
P2 – run the steps of the Church, 11 squat jumps at the top, flapjack
both partners did a ladder of reps 11, 10, 9, etc…….

Mosey back to the PC, lunge walking up the hill beside the PC. Once everyone was together, reverse plank for 1min

Mosey back to the front of the PC for 3MOM

10 superman burpees
American Hammers x10 slow count
Back crunches x10
Jacques Cousteau x10


Naked Moleskin
– #MainThang is my favorite AO in the upstate, possibly all of F3 (and I’ve been to my share of AO’s).
– PSA from the Greenville City Parks/Rec. When planting #shovelflags, make sure to plant 1′ away from sidewalks/curb. This should avoid puncturing any underground irrigation lines
– The heat and humidity are #gamechangers, even at 0700
– @NatureBoy was eerily quiet. Couldn’t even get a trademark #Woooooo out of him…..
– No we did not coordinate the playing of VanHalen’s “Running With the Devil” while we were at Grace Church #luckofthedraw
– @Spongebob’s half of the workout was #sucktastic
– The aforementioned combination of @Snowden, @Footloose, @Blue Hawaii and @Houdini is dangerous #inafunway

– All those men and women in uniform who help provide/protect our many freedoms
– @Bambi’w Grandfather
– @Golden Sombrero’s Mom
– @Caliendo
– @Sherpa

– SwampRabbit #clowncar rolls to Johnson City, TN this Friday (7/8). Will return around lunch time Sat, 7/9. Free hotel rooms available. Contact @Footloose if you can join the crew
– F3Dads is July 16 – 0815 at Legacy Park.

See ya in the gloom……


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