Just a soupy campus tour…

Just a soupy campus tour…

20 strong for Impromptu today along with a few for Swarm!  If your goal was to lose some water weight, then today was the day!  Man, the air was thick!  Goodfella made the comment “at least it isn’t humid” …  he’s a liar!  However, nothing stands in the way of a workout for this crew! The disclaimer was given, and we were off…

Here’s what went down:

Warm Up Lap

Circle Up

SSH x 20

Imperial Walker x 20

Potato Picker x 10

Mountain Climber x 10

Plank Jack x 10

Run down to the end of sidewalk stopping at each light pole for 5 Bobby Hurley’s

Grab some wall

30 Air Press in cadence

15 Donkey Kicks

30 Jabs in cadence

15 Donkey Kicks

Mosey to the traffic circle

Merkin x 10

Run to other traffic circle

Merkin x 10

Repeat x 3

Mosey to the benches – Dips then run on sidewalk to the tables for Step Ups

30 of each, then 20 of each, then 10 of each.

Mosey to Parking lot – Suicide to each line and back all the way to other side of the lot

At each line do 10 LBC’s and 1 Burpee at each return

Mosey to the front of the school to the benches

15 Derkins – half lap – 10 Derkins – half lap

Mosey back to start.



  • Be on the lookout for details for an F3 Waxhaw Spartan Race. This 5K race will include workouts we all normally do and will likely be held on Saturday, June 27th.  More to come…
  • 100 PAX Challenge is continuing to take donations. The goal is $10,000.
  • Prayer request – keep in touch with other F3 Brothers you haven’t seen recently. Some are struggling with depression, career challenges, etc…
  • Food Pantry every Thursday at Union Methodist. Could use toiletries and kid friendly foods.
  • Thank you Chicken Little for being the backup Q today!
  • Big shout out to Show Dawg! He is getting stronger and much faster!  Keep up the good work!

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