9 PAX in attendance on this 33 degree morning:

  1. Popeye
  2. Jay-Z
  3. Piper
  4. Bubblicious
  5. Slit
  6. Boucher
  7. Crabby Po
  8. Maestro
  9. Stache (QIC)


  • CAP Lap
  • Grass Pickers IC x 15
  • Calf Stretches
  • Hammy Stretch
  • Butterflies
  • Hip Flexors
  • Another Hammy stretch
  • Scorpions
  • Batwing IC x 10
  • Chest Stretch x 2
  • Back Stretch x 2
  • Arm Stretches OYO


Long mosey to the tennis courts.4 Corners Burpee Breakdown

4 Corners Burpee Breakdown

  1. Burpees x 5
  2. Half Burpees x 5
  3. Merkins x 5
  4. Groiners x 5

R&R reducing each exercise by 1 count with each lap around the court. 5, 4, 3, 2, 1

Slowsey to the Stairs

  • Dirty Hookups IC x 25
  • Stair Suicide
  • Carolina Dry Docks IC x 20
  • Stair Suicide
  • WWII Sit Ups IC x 20
  • Stair Suicide

Mosey to the Flags


  • Pickle Pointers/Hold Plank ROF x 10
  • LBC’s IC x 20
  • Heel Touches IC x 20
  • V-Up Roll-Ups OYO x 10



9 PAX in attendance for our illustrious return to the tennis courts and stairs now that the snow is melted. After multiple inspections of the surfaces of both structures, both are deemed fit for further F3 beatdowns.

Only 6 burpees need for today, but we worked ahead and knocked out tomorrow’s burpees too. Only 14 required for the two days but we did 15. Why? Because we’re F3, we’re men, we do manly things, and we don’t do crossfit.

Not much in the way of mumblechatter this morning. An accusation of Jay-Z lying about his age has now surfaced. Something that will need further investigation. Along with his inability to achieve a level plank during the Pickle Pointer ROF due to certain bodily “impairments.” Something isn’t adding up here.

Hoping we’re back to double digit attendance for Friday’s beatdown. Great to have Maestro back this morning so we didn’t have to do a Maestro lap. Instead we went with a CAP lap. Also great to have Popeye back for consecutive posts, making the effort and modifying on that foot as needed!

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