Return to Rumble!

When:  5/4/20


The Pax: Dunkin’, Monkey, Wee Man, Paycheck, Bridesmaid, Spirit Fingers, Booger, Speedwalker, CDC (QIC)

Conditions:  60s degrees F

The Thang



Little Arm Circles

            Forward x 10 4CT IC

            Backwards x 10 4CT IC

            Overhead Claps x 10 4CT IC

            Forward Claps x 10 4CT IC

SSH x 10 4CT IC

Squats x 10 4CT IC

Knerkins x 10 4CT IC


Mosey to 4 corner street


Burpee “Mile”

Perform 12 burpees.  Run all 4 corners.  Rinse and repeat x 3 more times. 

Mosey to Back Parking Lot



Box jumps and jump squats.  Perform 10 box jumps.  Run to target point.  1 jump squat.  Rinse and repeat, decreasing number of box jumps and increase number of jumps squats until 1 box jump and 10 jump squats.

Mosey back to parking lot. 

*Sadly, we did not have time to do the Rumble Hill segment of the workout. Monkey helped to remind me that we were running out of time. YHC had started his Fitbit late into the workout, so was a little off.


Non-BOM (with an appropriate 6 feet distance):  Monkey (Have a good day God!)


It was great being back out in the gloom with you today brothers.  Other than a brief explosion by YHC, things ran smoothly.  To my defense, I felt that Speedwalker was trying to bait me on some COVID-19 conspiracies, and we all know that he is a master baiter.  However, as I did this morning, I also do here:  I apologize for losing my temper, brother. It will not happen again. I will leave this last thought with you all to chew on… “For every Spirit Fingers, there has to be a Monkey.”  This brings balance to the F3 Force.  May the 4th be with you!    


  • Check out F3 Florence social distancing recommendations.
  • I have copies of Freed to Lead…let me know if you would like to check one out from our F3 Florence library.
  • If you are looking for a podcast to listen to, check out the 43 Feet F3 Nation podcast. Links on the F3 Florence website.
  • Not sure what the future holds, but would be interested to see people’s thoughts on the following, if they will still be happening:
    • Tuna Relay:  Raleigh:  October 24-25th 
    • Ragnar Trail:  Carolinas:  October 24-25th
  • The Global 6K for Water is approaching on May 16th.  If you haven’t signed up yet, here is the info: Team:  F3 & Me
  • Prayers for Monkey’s mom as she begins chemotherapy


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