Wait, Was That Drizzle or Somebody’s Sweat?

  • Workout Date - 04/07/2018
  • Q In Charge - Cheese Steak
  • The PAX - Easy Bake, Mint Julip*, Look Out Below, Pythagoras ®*, Deflated ®, Cocoon, Roadtrip, Whisper ®**, Nature Boy ®, Cheese Steak ®®
  • AO - Pitchfork

®  Respect       *   check spelling in PAX list      ** not on PAX list

55 degrees, light drizzle, #MIDWIFE NOISES minimal.

F3 Mission . . . accomplished

Disclaimer . . . disclaimed (no FNGs)

As promised, accommodation was given to PAX who posted for Short Barrel’s upper body beat down yesterday at PF.  Same were permitted to allow arms to hang limply at their sides during laps as well as core and lower body evolutions.  (They were really easy to pick out, and fun to watch.)

All exercises DC, IC unless otherwise specified

Warm up:

Churchlady Lap . . . mojo worked . . . sort of . . . bagged a Nature Boy instead of a Churchlady.

Partial audible counts—PAC  (last 5 reps with Q & PAX silent … then PAX announce HALT in unison … 5 Burpee penalty for #WHISKEY DICKING – see F3 Lexicon)

Side Straddle Hops     15 PAC

Hill Billies                   15 PAC

Monkey Humpers       15 PAC

Limited success! . . . no penalties assessed for extraneous movement at the finish, however, Cheese Steak wasn’t sure all PAX definitively announced HALT.  This will need more work.

Shoulder rolls              Q directed


Moseyed to shed for CMU issuance, then back to covered walkway for THE BEAST (6 movements, 6 reps, 6 repeatos)

1 Squat w/coupon – SC

2 BBSU w/ coupon – SC

3 Merkins – SC

4 Plank Jacks

5 Dips

6 lap

(Al Gore or Plank when finished)


Global Warming (circle)

  • Al Gore with PAX shuffling in a circle
  • Q calls PAX number
  • PAX calls out exercise and # of reps
  • Recover
  • RnR*, opposite direction

*Rinse and Repeat (not Rest and Relaxation)



  • 15 Curls, bottom half
  • 15 Curls, top half
  • 15 Curls, combined
  • 15 Overhead press
  • 15 BBSU
  • Block Pull Squat (partner) . . . 30 secs, RandR
  • Derkins, deconstructed – Q called

Returned CMUs and moseyed to front lot covered sidewalk


  • LBSUs 50 OYO
  • Air Humpers 25

Announcements / Prayer Requests:

4/17 FIA convergence, Golden Strip

4/28 FIA convergence, The Station

May 19 . . . W.A.R. Fund 5k

May 19-20 . . . Columbia South Carolina USMC Ultimate Challenge Mud Run 2018

F3 Lexicon acronym of the day: #ABH

MJ: remember to pray for Andrew Brunson, American missionary/pastor imprisoned in Turkey.

MJ: son of Tarah and Eric O’Sullivan (F3MyLittleBrony), Drake—diagnosed with an extremely rare metabolic disease.  Family has related medical and financial needs.  BOLO for upcoming fundraiser/benefit, perhaps in June, $15-20 pp, proceeds to Drake Rayden Foundation.

Note to MJ: if you’re looking for a silent auction item, just learned the jockstrap used by Russell Crowe in the movie ‘Gladiator’ is on the chopping block!

NB: family friend, Mark Smith (F3, Summerville—believer) recovering from medical event and is doing well after successful surgery.  Prayer requested for good pathology report and chemo treatment.

NB: praise for answered prayer regarding a work situation.

P: Elaina(?) Brewington, cancer. Also for his daughter, Keyana

CS: 90-yr-old mother with dementia continuing to decline

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