Legs, Kegs, & Blocks

Date: 2/8/2021
AO: Screaming Eagles (Veterans Park)
PAX: Rawhide, Whaler, Gumby, Lightning, Hooch, Soccer Mom, HushPuppy (YHC)
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

Boy howdy was it a frigid morning in The Gloom! YHC had to not only scrap the ice off his truck, but also the cinder blocks!! It was cold, and the fart sack appears to have been too warm and snuggly for a lot of the PAX throughout the region. Especially after all the wings, chips, and beer that must of been consumed for the Super Bowl last night. YHC was super excited to Q this morning at Screaming Eagle, as Monday’s have been now dubbed: #LoyalLadiesLoveLegs thanks to Matt Foley (WHO WASN’T EVEN THERE). Leg day has become YHC’s personal favorite lift day, and the suffer-fest that was cooked up for this morning was making me feel all warm inside, despite the freezing temps on the outside. YHC set out the coupons and stations, grabbed his boombox, and circled up with the rest fo the brave PAX who ventured out into the gloom this morning! YHC was especially fond of Hooch’s “Hammer Pants” he was rocking this morning. He proceeded to do a quick Hammer Time when I mentioned them.


SSH x 20 IC

Gravel Pickers x 15 IC

Toy Soldiers x 15 IC

Windmills x 15 IC

The Warm-O-Rama was very quiet this morning. The Screaming Eagles must had not woken up completely yet. I thought this crowd was a bit more rowdy? Following the final warm up exercise, we got our mosey on a short distance to station one of the THANG.

THANG 1: Leg Destruction AMRAP

4 Stations/ 25 minutes / No Rest

Station 1: 10 Prisoner Squats/No Surrender

  • Duck Walk to Station 2

Station 2: 5 Keg Squats & 5 Keg Deadlifts

  • Bear Crawl to Station 3

Station 3: 10 Cinder Block Squats

  • Duck Walk to Station 4

Station 4: 10 Pistol Squats (5 Each Leg)

  • Bear Crawl back to Station 1

The THANG was accompanied by YHC’s Thursday Thunder Playlist. The tunes were such a good touch, that even the random 2 solo workout guys at the park were jamming out! The PAX quickly realized the suck-fest was no joke. Thighs were starting to ache and burn already after 2 cycles through the stations. Steam was billowing off of each PAX. If the PAX was waiting on a coupon to be open, he was instructed to do some calf raises to pass the time. The Average Joe’s also didn’t expect how heavy the F3 Kegs actually were. The Duck Walks were also a big hit based off the #GrumbleChatter that was thrown around at times. As the AMRAP timer finally went off, the PAX moseyed to the Keg station for…………..

THANG 2: Mini Keggy-Go-Round

The PAX circled up with 3 of the Kegs. The PAX with a keg would complete 10 keg squats. Upon all 3 PAX with kegs finishing, we would rotate to the left. This cycle repeated until you got back to your original place in the circle. If you didn’t have a keg, you completed “Twinkle Toes” (Calf Raises while holding Al Gore) until we rotated.
For a 2nd round, we replaced the Keg Squats with deadlifts. After both trips around the Keggy-Go-Round,we moseyed back to AO for the……………

FINISHER: Bring Sally Up/Down

We circled up at AO with just enough time to get a visit from Sally. Our thighs were already screaming at this point, so YHC knew this was going to truly suck. Many of the PAX in attendance had not heard of Sally, and I do not think they will want to hear it ever again after. We held Al Gore for the song “Flower” by Moby. Each time we heard “Bring Sally Up”, we stood up. On “Bring Sally Down”, we returned to Al Gore. Rawhide was extremely sore by the end of this song. He also didn’t seem to enjoy the couple of pauses in the song that faked the PAX out a couple of times. Barely standing, and legs shaking, we wrapped the workout up and got together for:


YHC challenged the Average Joes to set up a LowKey flex event for their AO region. Whaler perked up when he heard the challenge was corn hole. I am guessing he is the ringer of the group. YHC also pre-blasted the first ever Gains & Growlers event this Friday @ Broomtail Craft Brewery. We closed out with a prayer and made our way out to kick start the week off!

STRONG WORK to the Average Joes who showed up this morning!!!!!!

HushPuppy over & out!


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