Fair and Balanced

When:  10/19/20


The Pax:  Frodo, Yogi, Spirit Fingers, Knobby, CDC (QIC)

Conditions:  A cool 53 degrees F

The Thang



Little Arm Circles x 10 4CT IC (Forward, Backwards)

Forward Claps x 10 4CT IC

OH Claps x 10 4CT IC

SSH x 10 4CT IC

Through the Tunnel x 10 4CT IC

Squats x 10 4CT IC

Mosey to the side parking lot

Hot Apple Turnover a la Mode

Bear Crawl to 1st cone.

Crab Walk to 2nd cone.

Walking Lunges to 3rd cone. 

1 lap around the school

*Obviously, there the instructions were poorly communicated, because this is where I kept looking behind me wondering where everyone was.  Once I got around the school I see the rest of the PAX just running around the parking lot.  Oh well, we all got some running in.  

Mosey to 4 Corner Street

Bataan Death March Series 

Round 1:  Indian Run.  The six performs 5 Burpees and then runs to front of line.  Rinse and repeat until all PAX have performed Burpees. 

Round 2:  Indian Run.  This six performs 5 Jump Squats and then runs to front of line.  Rinse and repeat until all PAX have performed BBS.  *We actually were able for each PAX to get 2 sets in on this one.

Mosey to back parking lot


Perform 10 Merkins, run to target point, perform 1 BBS.  Run to start point and perform 9 merkins, run to target point, perform 2 BBS.  Rinse and repeat until performing 1 Merkin and 10 BBS. 

Mosey to flag.

As we moseyed back to the flag, we stopped at lights for 5 squats at each. 


High Plank

Shoulder Taps x 10 4CT IC

High Plank

Hip Taps x 10 4CT IC

High Plank

Right Arm Up

Left Arm Up

High Plank

Hello Dollys x 10 4CT IC


Box Cutters x 10 4CT IC





It was a nice and cool morning today to be in the gloom.  There were even some meteors spotted.  Other than our little running mishap, today’s workout was pretty straightforward,  fair and balanced (Does anybody else wish that life was more like that this these days?).  It sounds like Thugboat had a VQ blast at Scrooge with a 30 minute Imperial Walkers AMRAP…haha…I’m sure it was an awesome beatdown.  Thanks for letting me lead you today brothers!  SYITG!


  • Check out F3 Florence social distancing recommendations.
  • We have copies of Freed to Lead…let Foxy or 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.
  • Prayers for our nation. 
  • Prayers for Knobby and his mom.
  • Run group at Scrooge tomorrow
  • Warpath at Veteran’s Park on Wednesday
  • Upcoming CDC Q!!!  October 31st…CDC’s Haunted House of Pain

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