Pre Global 6K for Water Bootcamp

When: 5/16/20


The Pax: Dunkin’, Ginger, Spirit Fingers, (Knobby), (Da Hoppa-Welcome Back Brother!), Yogi, (Thunderbird), Kimchi, Pinto, Dipstick, Booger, CDC (QIC)


Conditions: Not too bad for bootcamp…got a little warm during the 6K


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

Merkins x 10 4CT IC

Through the Tunnel x 10 4CT IC

Flutterkicks x 10 4CT IC
Hello Dollys x 10 4CT IC


Mosey (with your coupon) to the side parking Lot


Gorilla Complex

With a cinder block (or other coupon), perform the following exercises OYO without stop: 8 Bicep Curls, 8 High Pulls, 8 Overhead Presses, 8 Tricep Extensions, drop coupon for 8 Merkins. Quick mosey around parking lot for brief upper body recovery. Rinse and Repeat x 8.


Mosey (with your coupon) to back parking lot


21 Pack

Perform 1 BBS, bear crawl to target point, perform 20 American Hammers, crab walk back to start point. Rinse and repeat, increasing number of BBS and decreasing number of American Hammers until peforming 20 BBS/1 American Hammer.

***I grossly underestimated how long it would take for us to finish these exercises so we had to stop here, not even finishing 21 Pack. Therefore, I deprived the PAX of other fun I had planned. Maybe next time. For your viewing pleasure, this is what we should have done…I guess if we had 2 hours to do it.


Mosey (with your coupon) to pick-up line


Merkin Pole-to-Pole

Begin running towards target point. At each light pole, stop and perform 1 merkin. On the way back to start point, perform 2 merkins at each light pole.   Rinse and repeat until reaching 5 reps at each light pole.  


Mosey (with your coupon) back to the flag


Ab-tastic Ending

Flutterkicks x 20 4CT IC


Boxcutters x 20 4CT IC



High Plank

Shoulder Taps x 20 4CT IC


Heels to Heaven x 20 4CT IC


Hello Dollys x 20 4CT IC



Non-BOM (with an appropriate 6 feet distance):  Knobby


Moleskin: Thanks for letting me lead you today brothers for my #101 Q! I tried to keep it to the upper body and abs considering we had a 6K coming up. Dipstick let me know that we still ran a good 1.25 miles during the workout. Whoops. Tclaps to those that participated in the 1st Annual F3 Florence Global 6K for Water: Wee Man, Spirit Fingers, Pinto, Belding, Dipstick, Dunkin’, Booger, Breadstick, Foxy, Thunderbird, Kimchi, Swan, CDC, Nurse Jackie!!! $1000 raised even with keeping it amongst the PAX and amidst a pandemic. Next year is bound to be huge!


Nearly 1,000 children under the age of 5 die every day from diarrhea caused by contaminated water, poor sanitation, and improper hygiene. Furthermore, the average distance many women and children in the developing world walk for water is 6K (3.7mi).

But we believe the global water and sanitation crisis can be solved within our lifetimes. $50 provides clean water to one person in need and when you register for the Global 6K for Water you’ll provide clean water to one person through your $50 registration fee ($25 for kids)!

YHC plans to be in better running shape by then. I think that all of the running alone has not been pushing me as much, because I was so far behind I was the seven. Adding insult to injury, my Strava let me know that that was harder than my usual effort. Uggh…shows you the importance of having others around you to push you to accelerate. 

Great job brothers! Let’s keep up the momentum…I will see you in the gloom!

*It was awesome to see Da Hoppa cheering us on today!  Even though he was sitting in a chair the entire time, there was speculation that he had actually run the course so quickly that we never really saw it.  It’s plausible.


  • 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

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