Making S.H.I.I.T. Fun

QIC: Whittler
Date: 10/02/2018
PAX: Candu, Care Bear, Deep End, Early Bird, Fissure, Free Candy, Laces Out (RESPECT), Moondance, Peanuts, Sunshine, Two By, VSquared
AO: Hill City


A crisp 71 degrees with a slight hint of BO

The Disclaimer

I am not a professional.  This workout was put together last minute so excuse the disorganization.


All PAX gathered around the Rhino with a few stragglers getting there late.  A burpee penalty was assessed due to a lack of flagage.
SSH slow x 20
Good Mornings x 15
Cotton Pickers x 15
Windmills x 15
Willie Mays Hays x 16
Arm circles both directions x 15
SSH medium speed x 20
Plank x 10
Plank Jack x 10
Finkle Swings x 15 each leg
Toe Squats x 10
SSH fast x 15

The Thang

The six then proceeded along the riverwalk, grabbed a rock, and settled under the bridge
Super High Intensity Interval Training (S.H.I.I.T)
The idea here is to do as many reps as possible for 55 seconds, rest for 15, then move to the next exercise.
Flutter kicks
Overhead Press
Body Builders
Up downs
Freddie Mercury
Shoulder taps
Side Shuffle
Real Deal Holyfield
BBS with the rock
The six then lined up and did a Plank railroad.  Once this was finished, we replaced our rocks and moseyed back to the Rhino
LBC x 15
Pretzel crunch x 15 each way
Heel touches


I felt that it was important to remind the PAX of the credo of F3 as well as the mission of F3.  We all come out for a workout but the impact could and should be so much more.  By committing each and every day, we are committing to not only support our brothers but also advance the mission of F3 which is to plant, serve, and grow.
Leadership is not about being the best.  It’s about making everyone else better.  I saw this and it really spoke to me about the third F in F3.  This hammers home the “I am third” mentality.  F3 builds us into leaders if we allow it to.  However, that leadership is not for our own benefit, it is for the benefit of others.



Training Day with F3 Nashville October 13
Two year anniversary/Cleveland Launch November 17

Upcoming Qs

Mr Clean returns to Qing on Saturday at the Landfill!