June 12, 2019

smoked shoulder

THE SCENE: Overton. Cool, 66 degrees, some would say “dewey” weather.

  1. Welcome: I am not a professional
  2. You are participating at your own risk
  3. You are responsible for your own wellbeing
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can, all exercises can be modified and are only suggestions.


10x SSH, 10 Imperial Walkers, daisy pickers, hillbillies, windmills, 10 Squats in cadence, stretch.


Mosey .25 mi toward nearest golf hole.

Jack webb til 6 is in (1 to 4 ratio of spidey merkin to shoulder press, rounds 1-5)

Mosey .25 to end of tree line near hole.

Merkin twist. Til 6.

On 2:00 rounds, then 20 sec. rest. Run from hole to green.

  1. Run, then burpee til time.
  2. Run, then one-arm-plank til time.
  3. Run, then merkin til time.
  4. Run, then Nolan ryan til time.
  5. Run, dry dock til time.
  6. Run, then Orphan Annie’s til time.
  7. Run, then knee-merkin til time.
  8. Run, then Overhead clap til time.

Mosey .25 back

Jack webb (rounds 6 – 10)

Mosey .25

rotate 10 flutter, 10 gas pump, 10 APFT BIG BOI til all in.


Bottomless, One and Done, Jailbait, Teacher’s Pet, Doc Hollywood, Monk, MIB, Dewey, Bailout, Duke Silver, Scout Team, Goose, Four Eyes.

I had two cousins to commit suicide on June 7 and June 9 after battling mental health issues for years. When those around you seem to lack a sense of purpose, encourage them to take action to get help or to act on their God-given abilities. I am thankful for F3 and how it is encouraging me and others to focus on their gifts and put them to use.

2 corinthians 5:1-4

For we know that if kthe tent that is lour earthly home is destroyed, we have abuilding from God, ma house not made with hands, eternal in the heavens. For in this tent nwe groan, longing

to oput on our heavenly dwelling, if indeed by putting it on1 we may not

be found naked. For while we are still in this tent, we groan,

being burdened, not that we would be unclothed, but that we would be further clothed, so that what is mortal pmay be swallowed up by life.

Welcome to Brody Wamble, F3’s newest. AKA “Duke Silver”

Be on the lookout for Next Door complaints about questionable golf course activities.

Remember, “one cannot wax off until they have first, in fact, waxed on.”