Throwback Throwdown

Conditions: Wonderful 27 degrees with a little left-over dampness from the previous days of rain.


PAX: CYHMN (Q), Thriller, Belding, Ginger, Boucher, Flasher, Pinto. Wee-man, Yogi, Spirit Fingers, Foxy, Thunderbird

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

Disclaimer: I’m not a professional, so modify as necessary.


SSH x 25 IC

Imperial Walkers x 15 IC

UPs (aka Through the Tunnel) x 15 IC

Arm circles

The Thang:

Mosey to Ebenezer Chase

⁃ 25 Squats

⁃ 25 Lunges

⁃ 25 merkins

Mosey to Thornblade Dr

⁃ 25 Jump squats

⁃ 25 Jump lunges

⁃ plank up

Indian Run to Sneed

F3 Squire AMRAP #1 10 Minutes (Sneed Tennis’ish courts)

⁃ 25 Decline Merkins

⁃ 15 Burpees

⁃ Bear Crawl to the grass

⁃ Run around the trash dumpster back to the benches , round complete

F3 Squire AMRAP #2 10 Minutes (Sneed Tennis’ish courts)

⁃ 25 4-Count Flutters

⁃ Crab walk to other side of the court

⁃ 25 Big Boys

⁃ Sprint back

Mosey back to Ebenezer Chase

25 Carolina Dry Docks

Mosey to Ebenezer park

50 box jumps on the picnic tables

Mosey to parking lot


Max effort Flutter kicks

Max effort Crab Cakes


⁃ Pacing for pieces March 14th

⁃ March Men’s Event March 5th


⁃ Monkey and his mother

⁃ Wide right

⁃ Lisenby Family



Leave a Reply

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

You are commenting using your 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: