Long time, no see!

QIC: GeekSquad
Date: 02/28/2019
PAX: Saddlebags, Snowflake, Milkman, Radiohead, Hasbro, U-Turn, She-Shed
AO: The Huey


53 degrees and the rain held off!

The Disclaimer

This is F3, I am not a professional, you are here on your own free will, modify if necessary, IF injury should occur, we will help you in whatever way possible to your car.


*In parking lot (All IC)
Arm Stretches x 15
Butterflies x 15
Hamstring Stretches / Toe Touches x 15
Willy Mayes Hayes x 15
Slow Abegodas x 15
SSH x 20
Butt kickers x 15
Imperial Walkers x 15
SSH x 20
Mosey to the Love Shack 2.0

The Thang (in Love Shack 2.0)

Pre-Cursor (All IC)
Wall sits x 15
Joe Lewis x 15
Bus drivers x 15
Muhammad Ali’s x 15
Incline Merkins X 10 IC (on up command)
Decline Merkins X 10 IC (on down command)
Step ups 10 x each leg  OYO
DORA (all Single Count) Rinse and Repeated
50 Merkins (while partner does lunges to the end of tables then mosey back)
75 Jump Squats (while partner does bear crawls to the end of tables then mosey back)
100 Overhead Presses *w/rock from the Delaware (while partner does defensive slides to end of the table and back)
return rocks to their home and mosey back to startex


All Exercises IC
Plank jacks x15
Heel touches x15
Planks x 15
Freddy Mercury x 15
Infinity Plank x 15
Wave Merkins (up to 3 total)
Infinity Plank for last minute



 Proverbs 27:17- “As Iron sharpens Iron, so one man sharpens another.” –
Good to have a couple of guys back that had not posted in a while.  You knew it would be difficult, but pushed through and  progressed from being dull to being sharpened. Thank you for letting your brothers be the iron that sharpens iron today!

F3 Credo: Leave no man behind, but leave no man where you find him.
Go and do likewise in your family, at work and in the lives of others today!


What is this, 80s song?  *as “Too Legit to Quit” plays which was quickly corrected to note it is a 90s song because he went by “Hammer” at that time.  Your Q actually attended the Too Legit to Quit tour in Knoxville, TN at Thompson Boling Arena.  Boyz II Men opened for him.
When your Q saw a white truck with a TN Vols plate on the front, I started jumping around thinking the Great “Pumpkin” had returned.  She-Shed steps out and looks puzzled as to why I am hooting and hollering because he showed. I tried to make him feel as special as Pumpkin would have.  LOL!
Lots of grunts on the number of DORAs we did especially when it was announced we were doing a rinse and repeat
Radiohead asked where the rocks came from on the Delaware


3/2 – Landfill – V-Squared
3/9 – 2.0 Day at the Landfill
3/30  Convergence – Ooltewah