Conditions: 60°F Thick Fog & Soggy

PAX: CDC, Flanders, Spirt Fingers, Paycheck

Warm Up:

  • Big Arm Circles (10);
  • Big Circle Arms (10);
  • Chinooks (10)Screen Shot 2018-12-31 at 9.54.31 AM
  • Abe Vigoda (10)
  • Copperhead Squat (10)Screen Shot 2018-12-31 at 10.01.41 AM.png
  • Imperial Walkers (10)


The Thang:

  • Indian Runs to Briggs
  • Merkin Ladder, Briggs Basketball Court

On your own: Start at 19 Merkins in honor of the New Year, carefully run down the hill to the landing site to do 5 dips. 18 Merkins & 5 hanging leg raises (HLR). 17 Merkins & 5 dips; 16 Merkins & 5 HLR’s; rinse repeat. Modified for time restrictions  after set # 5 to keep Metal Monday alive and help our brother CDC maintain his Burpee Challenge.

  • Indian Runs to Rumble with increasing cadence.
  • Iron BELLied Burpees™ (Kettlebell Swings & Burpees, patent pending) 3 sets (or 5 for extra credit)

OYO Burpees in formation (shoulder to shoulder) until your turn arrives to do five 50lb Kettlebell Swings (or 10 for extra credit)

Circle of Trust


We wish the best to Squatter and his family and to all of our F3 Brothers.

BOM: Flanders

Moleskin: Happy New Year, gentlemen. Let’s keep Accelerating.


Let’s all make a high impact New Year’s Resolution, chop it up into measurable, actionable steps, and put it on a calendar every week, so that our families and our community benefits.

Should we, F3 Florence, host a race in 2019? Would that benefit our community and F3? Should we have monthly service projects to invigorate our community?


Jeremiah 17:7-8

“Blessed is the man who trusts in the LORD And whose trust is the LORD. “For he will be like a tree planted by the water, That extends its roots by a stream and will not fear when the heat comes; But its leaves will be green, And it will not be anxious in a year of drought Nor cease to yield fruit.





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