• When: 06/11/16
  • QIC: Whoopee
  • PAX: Blart, Woodstock, Spud, Feelgood, Slaw, Hush Puppy, JJ, Stroganoff, Madoff, Whoopee

We had a great day in the GasHouse-2 new AOs starting today so our numbers were a solid 10 (I miscounted, sorry Bandit) with 6 of them at the 3rd F just before discussing ACCOUNTABILITY.

WU: SSH X 10 then short mosey to include regular, butt kickers, high knees, side shuffle L and side shuffle R, and karaoke then the real WU including SSH, Merkins, LBCs, Moroccan Night Clubs con La Cucaracha then 13 Burpees (pay tribute to the 100 days of Burpees from another AO outside GasHouse that I cannot recall) then mosey to the flag for the Pledge.

The Thang:

Mosey to the track for 4 corners (yes, this track has corners). Start with She Hate Me (10 lunges each leg, 10 burps, 10 merkins) then mosey to next corner and plank until the arrives and I give the recover sign which may have been after the 6 arrived….yes, Feelgood, I do care that everyone arrives but just needed a little more sleep before moving on. We did 4 cycles of this (1 at each corner) then moseyed to the church parking lot for some partner work.

At the base of the stairs we partnered up and P1 did exercise while P2 ran up the stairs (yes, hit every step) then swapparoo with partner. The exercises included Monkey Humpers, Scorpion Dry Docks, and Flutter Kicks. I think the Pax were messing with me asking so many questions and needing demo of exercises…..may have been confusing in my presentation so will give them the benefit of the doubt…..

Next we met Jack Webb-props to Spud who knew who he was so instead of 10 we did 9 reps max. I love Jack Webb (almost as much as hip slappers)-I admit it. Don’t tell my M. She just won’t get it. Think I will be doing these more so may need to practice a bit at home in your spare time-just sayin’

Next we moseyed back to the track after saying goodbye to Madoff-dad responsibilities-great work showing up and putting in time when you were limited. Could easily have fart-sacked. We took a few detour short cuts on the way back just to make up for the demos mentioned above with the stairs exercises. On arrival to the track we jumped straight into more She Hate Me for another circle around our square track.

We then moseyed over to the other stairs by the track for some more partner work with stairs and donkey kicks/flutter kicks to burn some more time then moseyed back to the flag for some wall sits of various time durations with 10 second breaks. While sitting on the wall, Spud entertained us with some Lewis Grizzard humor-What’s the difference between being naked and neked? What?? (you ask in unison). Naked is being caught with no clothes on. Neked is being caught with no clothes on and being up to something no good. Now you know……was much funnier when he told it after my legs went numb during wall sits.

We then started to mosey back to start but I pulled an Omaha and we ran up the hill towards the track and turned around to finish with a mosey to start with Spud trying to EH a friend (was that his father) at the very end.

We finished with announcements (new AO start X 2 today), discussed Advisory Board morphing into 2nd F type event with all welcome, F3 Dads events in Charlotte and upcoming in GasHouse later in July-check with JK2- then closed with a quick prayer.


Great start to the day guys-really enjoyed the 3rd F early before the workout. Thanks for the opportunity.