Then There Were 3

  • Workout Date - 12/07/2022
  • Q In Charge - Iceman
  • The PAX - Wilson (WD), Slap Chop, Iceman
  • AO -

3 Men planted the virtual #shovelflag at #TheBurbs to get the week started off the right way.

It’s 0530 and @Wilson and I were about to embark on a run when @SlapChop rolled in. @SlapChop is known for showing up right at 0530 but this morning he was a couple mins behind schedule.

So we circled up for a warmup rather than logging some miles…..

IW x15
Merkins x12 (slow ct cadence)
SSH x15

Mosey to the front of the Church (by the rails) where I explain how this particular escalator will work:
3 exercises, starting at 10 and adding 5 reps at each stop.
Little Baby Squat Jumps
Freddy Merc’s (dbl ct)
Station 1 – front of church
Station 2 – Island past the portico
Station 3 – far side of parking lot

We hit 6 stations for a total of 135 reps of each exercise.
That was a lot harder than I thought it would be

Mosey to the front of the church
10 supine pullups and 20 reach thru lbc’s
repeat for a total of 3 rounds

Mosey round the Church to the steps
P1 – Joe Hendrix then 20 fairy jacks at top (then people’s chair)
P2 – People’s chair until P1 done, then JH
P3 – People’s chair until P2 done, then JH

Mosey to the top of the parking lot for Mary
1min plank
Plank Shoulder Touches x15
1min plank
Dead Cockroaches x15
1min plank
LBC 3.0 x10


Naked Moleskin
– Numbers surprisingly low this morning.
– Wishing we had run instead of gone forward with the bootcamp
– @Wilson always impresses. He’s a beast mentally and physically

– Make a point to reach out to someone you haven’t seen at a workout in a while. We gotta hold each other accountable
– F3 Swamp Rabbit golf tourney coming up soon, Thurs 10/20. Even if you can’t play, you can still sponsor a hole or support the F3Foundation with a donation. Pre-blast here –
register here –
– Hope Relay on 11/12. Show up to support Autism and our F3 brother, Ricky Bobby. Sign up here –

– All the communities impacted by hurricane Matthew

See ya in the gloom….


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