Skint Knees and Pine Mulch

  • When:09/18/14
  • QIC: High Tide
  • The PAX: Gullah, Alf, Icky Shuffle, Probation, Fletch, High Tide (Q)

Skint Knees and Pine Mulch

6 pax ignored the Twitter forecast for Meathead and posted for another KB beatdown.  They left with skint knees (skinned, for you northerners; ie. north of Alabama) and pine mulch in their shorts but better for it.  Here’s how that happened:

The Thang:


  • Jogging Farmer Carry with your bells (most had 2) around the track, the long way, to the playground.  Drop your bells.
  • SSH
  • IW

The Dirty Dozen meets Turkish Getups (TGUs)

Complete 25 reps of each of 12 exercises, followed by 2 Turkish Getups.  Complete the list – bonus – rinse & repeat!

  • 25 Swings
    • 2 TGUs
  • 25 Pullups
    • 2 TGUs
  • 25 Goblet Squats
    • 2 TGUs
  • 25 Snatches
    • 2 TGUs
  • 25 Situps
    • 2 TGUs
  • 25 Presses
    • 2 TGUs
  • 25 Cleans
    • 2 TGUs
  • 25 Merkins
    • 2 TGUs
  • 25 High Pulls
    • 2 TGUs
  • 25 Good Mornings
    • 2 TGUs
  • 25 Flutters with Press
    • 2 TGUs
  • 25 Sumo Deadlift High Pull
    • 2 TGUs

Done!  Really!



F3 warms up the Isabella Santos Foundation Fun Run this Saturday.
1) The 5k/10k races will start at 8:00 am and the 1-mile fun run starts at 9:00 am.  If you want to run in the 5k race, you can and then come help warmup everyone for the 1-mile race.  The 10k might be cutting it a little close though.  Up to you.
2) If you would like to run in the 5k/10k races, please register on the website as you would for any other race.  Also, if you have kids that want to participate in the 1-mile run with you, register them on the website so that they can get a t-shirt and timing chip.



Some really strong work out there today!  Everyone got through the list and started a second time through.  Alf may have been the farthest along on the second set, through the situps.

The pullups were difficult, but the TGUs were the real soul crusher.  Just brutal.  YHC considered audibling out of them at one point but, after looking around and seeing the pax crushing it, was inspired to grind it out too.  You’ll be saved the metaphors about how TGUs represent life, with a big heavy weight bearing down on you, trying to crush your spirit, and how it develops intestinal fortitude to stand up under the weight.  Just know, they’re hard, they’re no fun, but they’re good for you!  Eat your veggies!

Knowing the AO has questionable fields (muddy; fire ants), the playground was chosen for our workout location, with its cushioning pine mulch.  Pro tip:  this provides both an unstable base for your TGUs (extra core tightening required), a rough surface for your knees (mulch burns?), and mulch in your shorts for the M’s to find in the wash!

Also worth noting, the track is a lot longer than remembered.  About mid-way around the track in the farmer carry, doubt crept in as to the judgement in beginning the workout this way.  Nonetheless, we did, and no one’s arms were pulled from their sockets (that I know of).

Thanks, as always, for the opportunity to lead.  Always an honor.


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9 years ago

Thanks for the Q and the recognition but I was a few reps behind fletch for most of the run. I think we both let the time run out and skipped the TGU’s after the round of sit-ups. A strong full body beating there.

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