Wet tabata / 11s / 7s at ToT

  • Workout Date - 04/23/2018
  • Q In Charge - Benign
  • The PAX - Whisper (respect), Cyclone, Road Trip, Mint Julep, Look Out Below, Lt. Dangle, Thumper (kotters!), YHC
  • AO - Tower of Terror

8 PAX ignored Chris Justus and better judgment and drove in the rain to post at Tower of Terror.  It seems that none could resist the opportunity to stand in the covered walkway in front of the lingerie store in downtown Simpsonville.

CONDITIONS: 52 degrees, heavy rain

MISSION: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

DISCLAIMER: No pansy, er, professional would recommend exercising in the rain



Imperial walkers x 25 IC

SSH x 25 IC

Windmills x 15 IC

Monkey humpers x 10 IC

Gorilla humpers x 10 IC



Mosey / jailbreak to the Methodist church picnic shelter.  After Whisper assured that mood lighting was provided, each man found a bench for 11s (dips and squats, done on YHC’s count).


After the light stretching / 11s, each man counted off 1 through 4 for tabata.  Each station included exercises AMRAP for 1 minute followed by a 15 second rotation/”rest” period.  4 rotations (16 rounds) were included.  PAX were serenaded by Bad Company and Allman Brothers Band.

Station 1- Burpees

Station 2- Squats

Station 3- Merkins (diamond x 3, regular x 3, wide x 3, the repeat-o)

Station 4- BBSUs


After tabata, each man returned to his bench for 7s (dips and derkins, done OYO).


Jailbreak back to the lingerie store for Mary (who is she?).



Pretzel LBCs x 25 IC

Flutters x 40 IC

Rosalita x 25 IC

Hold 6 inches –> 45 degrees –> 90 degrees –> 45 degrees –> 6 inches for ~15 seconds each




-5/19 War Fund 5K to support LEOs injured on duty

-Cyclone VQ at Golden Strip Thursday 4/26

-No Pitchfork workout Saturday 4/28 due to FiA/F3 convergence at The Station

Prayer requests / praises:

-Praises that Thumper had opportunity to explore a new vocational opportunity but was led back to his current (very good) job

-Prayer for Whisper who is exploring alternative employment as his company continues the process of consolidation/downsizing

-Prayer for Andrew Brunson, still imprisoned in Turkey for spreading Good News


As always, it is a pleasure to lead!




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