TOT #lil-dis-lil-dat

  • Workout Date - 07/08/2019
  • Q In Charge - Lt. Dangle
  • The PAX - Whisper (R), Cockpit, UP, DelaRocha, Thumper, Road Trip, Hot4Teacher, No Show, Turban, Franzia, Live PD, Paper Boy, Rasheed Wallace,
  • AO - Tower of Terror

Lt. Dangle spent last week feeding soft food to his 2.0 Dingleberry who had his wisdom teeth yanked out. While monitoring Twitter I noticed a cry for help regarding my beloved TOT so I had to answer. Nothing planned in general which was clearly evident during the workout. This statement also applies to this BackBlast! If I forgot something deal with it.

Conditions:  Imagine a sauna!

Mission:  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 not a professional, its hot so lets get after it!



Mountain Climbers x 25

Plank Jacks x 25

Hillbillies x 25

The Thang:

Lets mosey toward Shortfields.

Find a bench for 50 squats…”make sure your rump hits the seat and don’t sit on yer boyz!”

Lets run to the amphitheater near PD Hill for 7’s.

Mericans….box jump to the top of the bleachers….Carolina Dry Docks

Find the stage for 25 LBC’s then 25 Reverse LBC’s

Mosey toward PD hill… Dora up for 100 Merican’s

Mosey to the church for some Making the M Happy x 25 (hip thrusters toward the clouds)! Live PD got called out for making eye contact?

30 dips on the curb. ” Eeerybody done?” You guessed it lets mosey.

Mosey past the used car lot down Hedge St. Plank up and wait on the six @ E. Trade St. in the parking lot. A lot of grumbling and sweating by now….it was friggen hot and muggy! Even the Q was crying about it?

Now that we’re all together again keep on moseying and its time to check out the new restroom.

Balls to the Wall for 30…. light headed much?

Wall sit for 30 while Turban checks to see if the bathroom door is unlocked or not…we figured Live PD or Soccer Mom would be the first to use the facilities?

This heat is unbearable so lets take a gentleman’s stroll to the flags!

Little more than 2 miles was put in this morning!


25 Bicycles

25 Bicycles but “backards”

25 Oblique V Ups L&R

25 Flutter x 2

Supermans for 15 x 3

TOT YOGA to finish and its 6:15

Circle of Trust:


Asheville Spartan Race July 27th (Super) and July 28th (Sprint)


Whisper – Family of the I-85 wreck over the holidays.

U.P.’s grandmother and her recovery from surgery. She broke her C7 vertebrae, dealt with it for a day or two prior to visiting a doctor. Tough!

Franzia, worship leader passed from a massive heart attack. Prayers for the family.

Thank you men! As always its a pleasure.


Lt. Dangle



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