Saturday, January 28
Always 70 and Sunny
Always 70 and Sunny

It’s Sandy Out There


Four convention weary warriors, including 2 FNGs, shook off the lure of the fart sack for a special “F3 hits the beach” beat-down, Amelia Island-style. Here’s how it went down.

The Thang:

Brief intro to F3 for the FNGs, then jog around the hotel patio, dodge the furniture, and hit the beach


SSHs x20
Don Quixote x10
Imperial Walkers x20
LBC’s x20
Heels to Heaven + Rosalitas x20


Burpees x10
Lunges x20 (down and back)
Imperial Walkers x30
Mercans x40
Plankjacks x50
Squats x60

Mini-Dora (10-20-30)

Step ups x10
Dips x20
Mercans x30
In between, sprint from benches to water’s edge

Touch-a-Tree (well, Touch a Beach Chair)

10 People’s Chair
8 LBCs
6 Reverse Crunches
4 Flutter kicks
2 Balls-to-the-Wall

Sand Traps

25 yard bear crawl
25 yard lunge
25 yard sprint
25 yard sprint backwards

Round of Mary

Box Cutters x20
Nolan Ryan x10 (each side)
American Hammers x15


Number-rama, Name-a-rama, announcements, YHC took us out.


Number-rama, Name-a-rama, announcements, YHC took us out.


F3 took on the dunes in front of the Ritz-Carlton Amelia Island this morning, and the PAX gave as good as they got. Any workout that is literally “on the beach” adds a challenge and a beauty not present at other AOs. The breeze, the waves, the stars, (eventually) the rising moon, and…the sand. Pppffffttttt!! The sand ends up all over…shirt, shorts, shoes, hair (well, YHC has no hair), mouth, and every crevace in between. Plus, soft sand insidiously ups the challenge (and the pain) of every run. YHC loved every minute.

T-claps to FloRida for co-Qing this morning. FloRida’s suggestion over drinks last night was the impetus behind today’s workout. As a result, FNG’s Staubach and Jersey Boy jumped at the chance to experience F3. Well done, FloRida.

Speaking of FNGs…Welcome to Jersey Boy (Ridge Muley) and Staubach (Bruce Brizzi). Strong effort from both of you, and YHC looks forward to seeing you all in The Gloom again at the next insurance industry event.

Lastly, solidarity with FloRida as his youngest has just obtained the dreaded driver’s license and congrats to Staubach on his youngest finishing grad school. Always great to hear about successful kids and hearing proud F3 dads share their parenting stories.



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  1. Write on, UpChuck! A back blast as satisfying as the beatdown. Well done. Agree that the sand adds an extra dimension. A nice surprise to discover a fellow pax and two Willing FNGs ready to take the hard way at such a soft place. Aye!