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I keep coming up with dumber and dumber workouts thinking eventually I’ll stop getting asked to Q. It hasn’t worked yet. Clearly I haven’t been dumb enough. I’ll work on that…

A brief DiCCS and we’re off


I’d wanted to spend the entirety of today’s workout on the Path to the Palace but as I pulled into Cutty I briefly drove over the brand new pavement they poured a week or so ago and I knew we at least had to warm up there. We did a little half loop around the pavement and made sure to put our hands on the super smooth asphalt. I almost had use do some Makhtar Ndiayes but then I remembered those were stupid and even I wasn’t ready to be that dumb yet.

A brief mosey to the covered awning for a two-at-a-time bear crawl while the standing-arounders did Squats. Down the hill to Transporters Office for

The Thang

A second brief disclaimer that I made this up on the way to Cutty this morning, but we’re gonna do 7s. On the hill. Between the shed and COT. Yes, it’s 0.25 miles from bottom to top and yes, it’s gonna suck. To break things up a bit we’ll do some exercises on the way up and on the way down. But for the 7s we’re doing Big Bois at the bottom and Burpees at the top. After you get back to the bottom, pick up the 6 and do the remaining exercises with them. We’ll all start together each round.

  • Round 1 – 1 Big Boi / 6 Burpees – 2 Merkins at every light pole on the way up and 2 Squats on the way down
  • Round 2 – 2 Big Bois / 5 Burpees – 2 Dry Docks up and 2 Lunges down
  • Round 3 – 3 Big Bois / 4 Burpees – 1 Diamond Merkin (unless you’re Brutus) / 2 Bobby Hurleys down
  • Round 4 – 4 Big Bois / 3 Burpees – 5 Pistol LBCs (each leg) up / I really don’t remember what we did on the way down
  • Round 5 – 5 Big Bois / 2 Burpees – 2 Mike Tysons up / Not enough time to go back down

OK, so we clearly didn’t finish our 7s. But we got over 3 miles in doing the same damn hill over and over again. Loads of fun. Finished with some Mary.


Welcome to the region Bluegrass. Recently moved to the Carolinas from southern Florida and he’s already familiar with F3. Coming from Florida he was a little surprised at the low 50s temps. I let him know we were just as surprised so don’t get used to it.

Foundation brought his pops Bedrock back out. If your kids are your 2.0s what does that make your dad? The beta version? I dunno. Doesn’t matter. Just bring’em out.


Christ’s Closet trailer building party on Saturday

Blood Drive at Weddington UMC – July 16th

F3 Dad’s this Saturday – Location TBD; will include a short workout then some kickball

YHC took us out

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