F3 101

QIC: Sidekick

Date: 05/10/2019

PAX: Mrs. Baker, 9 Volt, Wuzntme, FNG-Woody

AO: Collegedale


68 and damp but no rain


Disclaimer for the FNG and some brief description on what we were doing.

SSH ICX20; Slow Squats ICX15; Willie Mays Hays ICX12; Mercans ICX10; Arm Circles ICX10; Reverse ICX10; Shoulder Press ICX10; Forward Fold ICX15

Mosey to the PoPo Staion parking lot (Under Talladega Super Speedway)

The Thang

More of what F3 is about and what an FNG might see/do at an AO.

4 Corners

Corner 1 

25 Squats OYO; Traveling Burpees to next

Corner 2

Mountain Climbers ICX20; Bernie Sanders to next

Corner 3

Wide Squats ICX12; Traveling Burpees to next

Corner 4

Seal Claps ICX20; Sprint back to Corner 1

Mosey to the luscious turf behind the pavilion


Partner up. 

Round 1

Partner #1 will be doing Mercans; Partner 2 will run to the gravel road and back.  Switch. Repeat to 100 Mercans 

Round 2

Partner #1 will be doing squats; Partner 2 will be running a lap around the awesome structure of glass and wood.  Switch.  Repeat to 250 squats.

Mosey back to the flag for a little intro to Mary

Pretzel crunch ICX10 per side; Dying cockroach ICX12; Hello Dolly ICX15; and no FNG is truly ready until… Pickle Pounders ICX15 with eye contact.



We talked alot about what F3 is and why it is awesome.  Talked about the other AOs, future for Collegedale and it proximity to the Battery and Beast Ridge. Hint Hint


Welcome Woody.  We had a hard time naming Woody because nobody wants to be too mean but not too nice either.  Michigan guy, so we went with Woody for Woody Hayes, OSU legend.  It was not because he showed up to the workout a bit excited, despite what rumors may come out.


Murph at the Dame on Memorial Day

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