• When: 11-12-2016
  • QIC: Pedro Martini
  • The PAX: Part Time, VeggieTales, 3Dog, Novacaine, Clifford BRD, 2.0 PBJ, and Pedro Martini

Seven PAX forsook the warmth of the fart sack this morning to breathe in the crisp fall air and return home better than they left. YHC began his F3 journey in July, and isn’t quite as physically developed as the other guys, so the idea of “if you Q it you gotta do it” would be put to the test this morning. Here’s how it went down…


SSH x 20 (IC)
Humpies x 10 (IC)
Flying Squirrels x 5 (oyo)
Arm Circles x 30 (IC)
Rev Arm Circles x 30 (IC)
Copperhead Squat x 12 (IC)
ATT x 20 (IC)
Uncle Carls x 15 (IC)

Mosey to Ball Field
(10 Count)

Dips x 20 (IC)
Incline Merkin x 15
Merkin x 10
Decline Merkin x 5

Pistol Squats x 8 Each Leg (OYO)
Calf Raises x 15 (IC)


Dips x 10 (IC)
Incline Merkin x 12
Carolina Dry Docks x 10
Decline Merkin x 5

Box Jump x 10 (OYO)
Single Leg Squat x 5 Each Leg (OYO)

Dips x 5 (IC)
Incline Merkin x 10
Diamond Merkin x 8
Decline Merkin x 5

Squats x 20 (OYO)

Mosey Back To Flag

Flutter Kicks (AMRAP) (IC)
Crunchy Frogs (AMRAP) (IC)
Elbow Plank (As Long As Possible… or till the Q falls out)


1 Cor 15:25 “For He shall reign till He has put all His enemies under His feet”


Since starting in July, YHC has grown to enjoy the weekly beatdown with my brothers. And while our biggest competition is with ourselves, YHC enjoys the unofficial competition between the PAX, pushing each other to run faster, do more reps, and always get better. The majority of the Merkin-palooza was done in the first base dugout of the town ballpark, and YHC thinks all the PAX were ready to find a different sport. Several prayer requests were made, and it’s an honor to help shoulder the load of these men. Here’s to sore muscles, tired lungs, and iron sharpening iron.

Pedro out!

Posted by Clifford.

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