QIC: Free Candy

Date: 04/11/2019

PAX: Backpew, Cowbell, Dirk, Flemish, Iron Butt, Jabooty, Laces Out, Landslide, Pinkeye, Red Tees, Roadhouse, Sidekick, Skitch, Sunburn, Sunshine, The Count, V2, Venus

AO: Hill City


A brisk 61 degrees.


Mosey the long way to the fountains.
  • SSH x 20 IC
  • Merkins x 5 IC
  • Overhead Squats x 10 IC
  • Werkins x 5 IC
  • Big Boy sit-ups x 15 single count
  • Overhead Lunges x 10 IC
  • Imperial Walkers x 10 IC
  • SSH x 20 IC

The Thang

Mosey to the walking bridge.
SSH x15 IC
forward fold x10 IC
Partner up with someone about your same size. One partner runs two light poles ahead then stops and does LBCs. As soon as the partner drops to do LBCs, the other one sprints past the partner and goes two light poles ahead of them and repeats until we make it about half way across the bridge.
Fireman carry for about 20 yards with your partner, then switch partners. Group jog to the stairs at the ice cream show.
One partner will do 9 incline pushups while the other does 9 squats. They will then switch. Once done, they go down that set of stairs and repeat but doing 8 each this time. Repeat until down all the stairs while decreasing the count every set.
Reverse bear crawl down the big hill.
With your partner, mosey across the market street bridge doing one burpee every other light pole. Stick together. When you hit the building structure in the middle you will walk to the end of it then resume the burpee pattern once cleared. I will send people off in their partner pairs one at a time to start out. Meet at the corner and then mosey back to the Rhino.


In the movie Into The Wild, Chris McCandless writes down a note in a journal that says “happiness only real when shared”. This quote has stuck with me for years ever since I saw the movie. To me, saying that happiness is only real when shared emphasizes our basic human need for connection. With connection comes so much abundance. The best times of my life were when I was truly connected to someone and we experienced something together. These are times that I now have the ability to look back and reminisce over.
I want to leave you all with a challenge. Put it on your mind today and ask yourself why you came to F3 this morning. Did you want to connect with others? DID you connect with others? And does it bring you joy to share this workout with others?


During the reverse bearcrawls, Skitch skitched onto a car and rode back to the Rhino so he wouldn’t have to do the burpees.


New AO – Boneyard. Check it out.

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