QIC: Mr. Clean
Date: 06/19/2018
PAX: Ducktales, Geek Squad, Geiger, Lugnut, FNG-Radiohead
AO: The Huey


Very warm.  78 degrees with a high humidity (82%) and dew-less grass.

The Disclaimer

Welcome to F3, you are here on your own free will, I am not a professional, push yourself, don’t hurt yourself, and modify if necessary.


SSH x 20 IC
BAC x 20 IC
Reverse BAC x 20 IC
Moroccan Night Club x 20 IC
Cherry Pickers x 20 IC
Chinooks x 20 IC
Shoulder Press x 20 IC
SSH x 20 IC

The Thang

Another day at the Huey and another FNG! Geek Squad has really stepped up his game since the summer started.  Hill City is our flagship station, but I think it is clear that the Huey boys are producing some serious leaders.  As the GoRuck approaches, Ducktails and Lugnut are taking major strides to recruit others to join in and train for the Ruck! YHC is filled with joy and pride to be such a strong group of men.  
Now, on to the workout, Ohms isn’t the only guy around here that loves history and tying it to the workout.  Today marks the celebration of Juneteenth, which is much more important to the African-American community than most but should be recognized and honored by all.  Juneteenth marks the time when we celebrate the abolition of slavery.
Upright Rows – Pax 1 held plank & Pax 2 completed 19 Upright Rows. Flapjack. Rinse/Repeat – Total Reps – 76 Upright Rows
Not So La-Z-Boys – Pax 1 held Not So La-Z-Boys while Pax 2 moseyed a lap. Flapjack.
Inverted Rows – Pax 1 ran to light pole & Pax 2 did Inverted Rows in the Thunderdome. Dora format for a total of 190 Inverted Rows
Tammy Wynettes (Curls — Squats) – Total Rep Count – 190
Elevens (Bent Over Rows — Merkins)


We all know that Juneteenth and the abolition of slavery did not make life perfect for the slaves in our country.  In fact, it did not improve the living conditions for most of these African Americans in our country.  However, it did indicate there are people out there that have the right idea and know that people are property.  The only way to unite people is to treat them as equal as possible.  Remember, someone out there always has a story to tell and has struggled through something in their lives.  Man, what a word of compassion or random act of kindness can do for them and for uniting us ALL under ONE Flag.


Poll will come today for FBC this week.
Runs, Rucks, Runnerships, and Ruckerships all around.  Look for OTBs and F1.5 opportunities.

Upcoming Qs