Wet or not..Dangles got one for each of ya!

  • Workout Date - 04/09/2019
  • Q In Charge - Lt. Dangle
  • The PAX - Respect group! NYOPT, FLO, WI-FI Hate group: Zebco, Mac, Benign
  • AO - Golden Strip

7 PAX gathered in the gloom at Golden Strip this morning for some escalator fun! YHC had two WEINKES for the morning due to the possibility of wet weather. Kind of like ole Doc Holiday in Tombstone, “I got one for each of ya!” Let’s start late and finish early since YHC had no watch and apparently GS doesn’t have a large clock tower. NYOPT needs to work on that!

Mission statement: Kind of like whispering sweet nothings in your ears!

Disclaimer: Not a professional, no need to modify because it looked good on paper!

Warm up: Keep it original!

SSH x 30, Wind Mills X 25

Lets mosey up the hill, down the sidewalk, back down the hill to club “cleavage”

Thang: Escalator fun

5 Burpees… Run up the hill to the stop sign and back down to the speed bump.

5 Burpees, 10 Carolina Dry Docks, Run to the stop sign…yadda yadda. . you get the drift!

5,10,15 BBSU…Run

5,10,15,20 Mericans…Run… We were pretty much chasing Zebco by now!

5,10,15,20,25 Flutters 2x…Run

5,10,15,20,25,30 Monkey Humpers…Run

5,10,15,20,25,30,35 SSH…Run…If your done plank and wait on the six.

Mosey to the “chill’ren” drop point for some 7’s.

Dips and Derkins. Bear crawl between reps curb to curb!


Crunches x 25 OYO

Oblique V-ups x 25 L&R OYO

Knees to chest thingy x 25 OYO

Bicycle x 25

“Backards bicycle” x 25

Everyone seemed pretty spent and the humidity brought out the sweat!




THE MAC MINUTE! This Thursday @ 05:00 GS…BYOC Bring your own chair!

The Station has a workout tonight 18:45hrs with adult beverages to follow.

April 27   F3 Lexington 5K

“It’s sign up time for the 3rd Annual @F3_3rdF_5K. Sign up here >> https://www.webscorer.com/register?raceid=175078 … Donate here >> https://pages.mwoy.org/sc/midlands19/Fite4aCure19 … Support @troyafite and @LLSusa

May 4th meet at Gideons for the workout then off to HOG day. Information still coming in about this.

WARFUND 5K sign up, May 25th!


Mac’s wife has her biopsy scheduled for Friday.

Zebco’s friend Ann Elise Davis (apologies if not spelled correctly) who recently found a spot on her spine that has caused paralysis!


Prayers for all!

As always it is a pleasure to lead and witness the continued growth of F3! Thank you for allowing me to be a part of this and keep the FNG’s coming!


Lt. Dangle out!

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