Oh the Humidity!!

7 men beat the fartsack to post in the ridiculous humidity that was this morning. Foxtrot was to be the Q but he is on the IR for his back. I am coming off the IR for my back. Feels good to get to Q again.


When:   8/14/2017

Where: Screaming Eagle AO, Veterans Park


Pax:   Milton, Styrker, Trolleystop, Hooch, Busted Grill, and Sir Mix alot


The Thang;

25 x seal claps

25 x prisoner squats

20 x mtn climbers

20 x merkins

Stretch—Cobra pose then into downward dog, rinse and repeat x 3


Lets mosey

Lunge walk 100 yards


Carolina dry dock x 25

LBC’s x 25


10 Burpees


Dips x 25

Derkins x 25

Mosey to the tennis court

Jacobs ladder with Burpees.

Mosey back to the flag

FK x 25

Stretch—Cobra pose then into downward dog, rinse and repeat x 3



Please press for people of Charlottesville Virginia.

Pray for a fast recovery for Foxtrots back.

Tuesday NIGHT is the meeting for the Iron Project.  6 PM @ the George.


New workouts; Silverfox and a Rucking workout.


You should have the following information memorized;

F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership. Our workouts:

  • Are free of charge
  • Are open to all men (FiAis a similar organization for women)
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust



Trolley stop; that was an awesome workout outfit you were wearing today, sans 1973!!

Where was the Hoff?

Stryker, strong work little man!! Make sure you drag Milton to as many workouts as possible before school starts!!

It feels good to be off the IR list for my back.

Pray for Nemo and YHC as we assault Mount Mitchell this weekend. 26 miles and 17,00 feet of elevation change on single track trails to the top of Mount Mitchell and back.


Thanks for letting me lead.

EPO out



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