The Salt Life… The Workshop!


AO – The Workshop

QIC – Tom Sawyer

# of Pax (15): LETC, Doubtfire, Blue Steel, Gravity, Newton, JoCo, Pledge, Snap On, SBS, Ugly Stick, Zuckerberg, Robert The Constructor (BTB), Happy Gilmore, Trump & YHC

Mission of F3:

Plant, Grow & Serve small workout groups for men for the invigoration of male community leadership.

Our 5 Core Principles are:

1) Free of charge,

2) Open to all men

3) Held outdoors — rain or shine or heat or cold.

4) Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. I AM NOT A PROFESSIONAL! Exercise at your own peril and modify if you need to.

5) Ends in a Circle of Trust

Warm Up:

15 Side straddle hops – IC

5 Burpees OYO

10 Toy Soldiers – IC

5 Burpees OYO

15 Imperial walkers – IC

5 Burpees OYO

10 Hillbillies – IC

5 Burpees OYO

The Thang:

2 lines for an Indian Run to The Workshop…..good idea but forgot we had world class runners in our group and the fact they probably had 4-5 miles of EC before YHC’s beat down did not matter…..They Gone!

  • At the ACTUAL The Workshop we did 20 incline merkins followed by 20 decline merkins…

Continue with a mosey pace to Blockade Runner…..again…..They Gone!

  • At the Blockage Runner parking lot (real close) we completed a round of Captain America 10:40 IC. Which is a 1:4 ratio of WWII sit ups to American Hammers and we go to 10:40.  So, 1:4, 2:8, 3:12, 4:16….all the way to 10:40. Gravity led the cadence so all pax stayed together and completed!

Continue with a mosey pace through Blockade Runner parking lot down to grassy area at the Carolina Yacht Club…….again….They Gone!

  • Performed Merkin ladder also known to some as Stacking Wood. From knee position we did one air press out, one air press up and then one Merkin.  They 2-2-2, 3-3-3….all the way to 10.  You try it!!  By #8 you know you are Stacking Wood!

Out to beach for partner work….1, 2 buckle my shoe…MINUS the 2 buckle my shoe for time. So, P1 is doing 100 Bobby Hurley’s while P2 is down to water for 5 pickle pumpers in the surf and then back to P1 to flap jack until 100 completed together.  Minimal water time, but we did!!, and then dress to mosey back to AO…..

Thanks for the studs coming back again and again for the six.  I, I mean they :), very much appreciated it.


Countorama – Still had 15…that always good.

Nameorama – No FNG’s so that must change ASAP and we did it in 1 take.

Prayers, Praises & Announcements – A few were spoken (Gravity’s family, Happy Gilmore’s sleeping issues and the new CPAP mask, etc.). Also, a little reminder from YHC that the F1 workouts are killer, but we get out of the fartsack for the other Pax…not ourselves…the guys across and beside.  Keep EH’ing and let’s not let familiar things become forgettable to us….EVER!

YHC prayed us out into our days and was most honored to lead such fine men today!! Thank you and until we post again! TS out


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