Sinister Sand Circuit

Date: 6-29-20

AO: The Workshop – Wrightsville Beach (Surf City Surf Shop)

PAX: Beauty, Gen-X, Dogwood, Hush Money, Flying Wasp, Footy, Flight Nurse, 8-Penny, HushPuppy

QIC: HushPuppy

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

  1. Workouts are always free
  2. Are open to all men
  3. Held outdoors (or Virtual during a pandemic), rain or shine, heat or cold
  4. Lead by men who participate in the workout in a rotating fashion, with no training or certification needed. 
  5. End with a COT


What better way to start off the week than with a sand themed beatdown during the sunrise at Wrightsville Beach? With YHC on the Q it was going to suck for sure. Even a new exercise was born at today’s Q!

4 PAX got in a couple ruck miles before the beatdown: Flight Nurse, Dogwood, Gen-X, and HushPuppy

With the PAX circled up, a light and steady breeze blowing, the PAX began the workout and were ready to make their way to the beach!



Mountain Climbers x 10

Should Taps x 10

Lil Orphan Annies x 10 each arm

ThePAX then lined up to Indian Run across the bridge, down stone street, and onto Wrightsville Beach. There, they found 4 strategically placed cones each 25 yards apart.


THANG 1: Sinister Sand Circuit

The PAX would preform a 4 corner type workout for 3 laps around the cones. Each lap, the exercises at the cones would increase by 10. The PAX hand to Bear Crawl to the cones up and down the beach, and low crawl to the cones parallel to the shore. The 4 exercises completed at each cone were:

Cone 1: No Surrender (Prisoner Squats)

Cone 2: Jack Knives

Cone 3: Australian Snow Angels

Cone 4: NEW EXERCISE ALERT!!!! Turtle Roll Merkins!!!!!

The PAX reluctantly began their crawling/sandy suck-fest. Many PAX modified the low crawl in order to save their poor knees from too much damage. The other PAX showed their guts by toughing it out. Turtle Rol merkins seemed to be a hit, based off the complaining heard. PAX finished their final lap of 30 of each exercise with a little mary to wait for the 6. At this point, every PAX was covered in sand. The exfoliation was real!


THANG 2: Indian Bear Crawl with Surfees

The PAX then made their way tot he shore break, but not to rinse off. They had to crawl in the sand just a little longer. The PAX formed a Line of High plank in the shore break surf. The PAX at the end of the line would complete 3 surfees, then bear crawl to the front of the line. Each PAX would complete this 2 times.

Following the “cool down” in the surf, the PAX gathered their belongings, picked up some beach trash along the way, and began their mosey back to AO.


COT: Prayers for Beauty’s friend on his road to recovery after being found unresponsive in the water. Prayers for patience, wisdom, and leadership of PAX through changes in our State due to COVID.

HushPuppy Signing Off!


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