F3 Filler Q


When: 5/12/18


The Pax: Flo, Justin Fagen (FNG-Fuzz), Spam (RESPECT), Paycheck, Dunkin’, Chickenhawk, Booger, Bill Edwards (FNG/RESPECT-Lemon…supposedly we have a Lemon, but we’ll have to check on that), CDC (QIC)

Conditions: 68 degrees F, bright and sunny, (things are starting to heat up around here)

The Thang



Little Arm Circles

  • Frontward x 10 4CT IC
  • Backward x 10 4CT IC

Overhead Claps x 10 4CT IC

Forward Claps x 10 4CT IC

Through the Tunnel x 15 4CT IC

SSH x 10 4CT IC


“Shock and Awe”

Burpee Countdown: 10 burpees OYO … 9 burpees OYO … 8 burpees OYO …etc…2 burpees OYO …

Here we stop to ask Spam what the next exercise is going to be. “One burpee, OYO,” is the confident reply.


10 burpees OYO. AND….we’re 10 minutes into the workout.

OBT would be happy to know that I’m still using what he taught me to bring the pain to our newest F3 Florence AO!


Indian Run to the back parking lot

After we’ve gathered the six, we circled up again…

Plank o’ Rama

High Plank, One Arm (Left/Right), One Leg (Left/Right), One Arm/One Leg (R/L, L/R), High Plank

Flutter Kicks x 10 4CT IC

Hello Dollys x 10 4CT IC

Boxcutters x 10 4CT IC


Indian Run to the front of the playground



Partner Up. Partner A does exercise while Partner B runs to target point. Swap out and continue the exercise until all reps are complete. 50 Burpees/100 Overhead Claps/150 Merkins/200 Big Boy Situps/250 Squats

*We had one team of 3 due to an odd number this morning. The remedy? The 2 PAX doing exercises at same time only counted the highest rep (though most of the time Chickenhawk and Spam were only about 2 reps away from one another). Strong work!


Mosey to flower bed.


10 Step-ups Each Leg

20 Dips

20 Incline Merkins



BOM: Paycheck


Thank you for the opportunity to lead you today brothers! Rumble is looking strong…2 FNGs today…one of those EH’d after only one post! Awesome job Flo! Flo and Booger, both of you guys are in the running for Monkey’s FNG prize. Even though I was filling in for what was likely to be an epic beatdown by Spirit Fingers, I hope that you’ll each be thanking (or hating) me in the days to come. 4 PAX had some great Rumble fellowship at Venus, but were disappointed to see Ginger abandoned at KJ’s…next time you need to join us at the best coffeteria in town!

As I mentioned in COT, today would have been the 43rd birthday of my Brother-in Law, Heath Atkinson. It’s still hard at times to believe he has been gone for over 2 years now. I still have moments that I see something that I want to text him about, or call him with a question (since he always had the answer). I appreciate this brotherhood that allows me to get stronger physically and spiritually. I appreciate that I have brothers that can hold me accountable, and can push me, and can be there for support. Each one of you is what makes F3 so great.


  • Sign up to Q for 1st and 3rd https://f3florence.org/) Go to the Menu and click on Q Calendar. Type your name in an open area next to a workout date. There are rumors about an upcoming Q School…be on the look-out!
  • Prayers for many PAX Family Members
  • Prayers for my sister and Heath’s family, as I know that birthdays and anniversaries such as these can be very difficult.
  • There’s an F3 Anniversary approaching! June 2nd…we will converge at Scrooge! (in other words…no Rumble that day!). We are hoping for a very Anniversary-worthy beatdown by some of your favorite, pain (I mean, effort)-producing Qs!

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: