With my Q coming up at the famous eagles nest I wanted to share the experience with a guy that has really put his heart and soul in the F3 world of the Gloom!!! So I asked Good neighbor if he wanted to VQ with me and jumped to the opportunity. We discussed the workout and wanted the majority of the event like a true #HIM that he is.

So we circled up and gave the disclaimer with no FNG’s par taking in the gloom. And discussed being a motivator not a de motivator in life and think about how others feel by your actions and words. Hard to remove the shoe once it’s inserted, for say…

The Thang:

Combination of a pair of exercises done in cadence 10 times in 3 sets = 30

1. Merkins / SSH IC x 10
2. Italian night clubs/small arm circles x 10
3. LBC / The flutters x 10

Next count off by 1 / 2,s

1’s stayed at the line 2’s mosey to curb

1’s bear crawled to the 2s, while the 2’s performed Merkins and then switched over for 2 rounds

That was YHC’s warm up and handed it off to The Good Neighbor.

He had us mosey for a grand tour of the outer perimeter of the Winthrop university campus, F3 is not a running group??? Then went to the famous beat down inner workings of the campus and the stairs of sweat!!!!

Divide back up into the 1’s and 2’s

While the individual groups run up and back down the stairs the other group preforms

1. Merkins
2. Lbc
3. Carolina dry docks
4. Bomb jacks

The good neighbor handed back to YHC and we moseyed back to AO where I had the opportunity to test drive an idea of said workout that will be discussed at another date… It has a lot to do with “let a bear be a bear” and “How do get better at Merkins”

Prayers for all the F3 brothers who cant post keep in touch and phone or text them regularly. for all families in the holiday season and the true meaning.. Please read the weekly news letter a lot of events coming soon!!!!!

Aye!!!! Apache!!!!