Happy Birthday Dear CDC and Gingerrrr….Happy Birthday to Us!!!!

Where:  2/27/21

QIC:  CDC/Ginger

The Pax: Foxy, Boucher, Daniel Eubanks(FNG-Cash, WELCOME!!!), Flanders, Monkey, Wee Man, Pom Pom, Dipstick, Frodo, Billy Ho, Jefferson (RESPECT), Spirit Fingers, Bunker, Pinto, Big Hurt, Paycheck, Dunkin’, Kimchi, Squatter, Webb, Tender Spice, Ginger (Co-Birthday QIC), CDC (Co-Birthday QIC)


The Thang


SSH x 10 4CT IC

Imperial Walkers x 10 4CT IC

Hillbillys x 10 4CT IC

Through the Tunnel x 10 4CT IC

Squats x 10 4CT IC (aka Ginger droppin’ it like it’s hot!)

10 Burpees OYO

*The PAX split up into 2 groups, one led by CDC and the other led by Ginger.  One group started with the Burpee/Merkin Ladder and the other group started with the Bataan Death Crawl.

Mosey to Trinity Parking Lot

Burpee/Merkin Ladder

Run to target point; 15 merkins; run to launch point, 14 burpees; run to target point; 13 merkins; run to launch point; 12 burpees, Rinse and Repeat until performing 1 merkin at target point. 

Mosey back to Hoppa’s Yard

Bataan Death Crawl

A combination of Catch Me If You Can and a traditional Bear Crawl. The last person drops and does 5 Burpees, while the rest of the Pax Bear Crawl in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of Burpees, until the Q calls it or a certain distance has been reached.

Mosey to tennis courts

Four Corners

Round 1:  10 BBS

Round 2:  10 4-Count American Hammers

Round 3:  10 4-Count Freddy Mercurys

*Credit where credit is due…Ginger’s group did a Round 4 that included 11 Burpees at each Corner…BEAST MODE!!!

Warm-down (Together)

High Plank

Alternating Shoulder Taps x 10 4CT IC

Low Plank

Alternating Leg Raises x 10 4CT IC


BOM:  Monkey (Have a good day God!)


Another year celebrating we my F3 brothers…that is something to be grateful for!  Ginger and I finally decided to quit fighting over our birthday Q and just lead together.  It was a great morning filled with some of my favorite exercises and a lot of smiling PAX!  Okay…maybe they weren’t all smiling…I just assumed everyone was smiling on the inside.  It is always great to lead you brothers and today was no different.  Year after year, you help push me to keep accelerating.  Fortunately, for us 43 and 44 year olds, we hopefully have plenty of years left to bring more beatdowns.  A big shoutout goes to our newest brother, Cash, who did not splash the merlot during his first workout.  I guess I’m getting to be too easy…not enough bear crawls I guess.  YHC will remedy that next time.  SYITG!


  • Familiarize yourself with F3 Florence social distancing recommendations. 
  • We 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 and COT Links on the F3 Florence website.
  • Prayers for members of the PAX and their families that are dealing with COVID.  Praise to those that have recovered and are continuing to improve daily. 
  • Prayers for Sharpie’s family

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