U Better Dora

QIC:  Clothespin

Date: 03/20/2023

PAX: AOL, Plucker, Tube Squeeze, Term Limit, Pill Mill, Picabo

AO: The U


Clear and colder than a witches tit in a brass bra….



Forward Fold


Down Dog 

1/2 Mile Lap

The Thang:


Pick a partner. There was an odd number so Q worked by himself. One partner did reps while the other moseyed to the other set of cones about 200′ away did 3 squats then returned. They then switched roles and kept going until they had achieved the number of reps cumulatively of each exercise listed below.

50 Burpees

100 Curls

200 Merkins

300 SSH

400 Bench Press

500 Calf Raises W/ Block 


Take advantage of the great opportunity that F3 gives you. We are here to be come better leaders, fathers, friends, husbands and coworkers. Build those shield locks and push each other, not only in the workouts, but in life. I know that I can call on anyone in F3 and they will have my back. Guys will pray, give and will support. Use your time, talent and treasures to support each other. Support is not always praise it may be correction.


Not so fast Clothespin… on the half mile run
This workout is not for the faint of heart
It’s hard to sweat in this weather….
You forgot your squats Clothespin……..


Poker Ruck 4-1 at The Battery, Chubby’s, Convergence 7-4 at Hacksaw, Romin Rome Ruck with F3Noga 7-22.

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