Always 70 and Sunny
Always 70 and Sunny

Work Weekend Workout


DTH met up with brother FLINT, brother’s friend Tom (FNG), and YHC’s father for a work weekend at our old Eastern Shore family farm. Da boyz being game for a challenge, YHC broke out the ShovelFlag, donned F3 apparel, and called these hungry warriors into battle. Here’s how it all went down:


Circle Up – review F3 Credo, Principals, and Safety Protocol

COP #1:

  • SSH x20
  • DQ’s x10
  • Ball Dippers x10
  • Cherry Pickers x10
  • No Cheat Merkins x10
  • Elbow Plankercizes
  • DR.W x10

Mosey to COP #2:

  • Lt Dan’s x25 yards
  • Bearpees = 5 BC paces + 3 Burpees, repeato x25 yards

Mosey to COP #3:

  • Triple Check: P1 sets pace with 100 yard AYG run, while P2 does WWII’s and P3 does Dips

Grab the ShovelFlag & run 1/2 mile to River Front for COP #4:

  • DORA 1-2-3: While 1 man completes exercises, the other two take turns with Wheelbarrows, 50 yard runs, Mountain Climbers, and SSH’s. Rotate to complete total of 100 Merkins, 200 LBC’s, and 300 Monkey Humpers. 

Mosey with ShovelFlag to the end of the Dock for ~8min of Mary:

  • Merkin rotation, each man completing x10 Incline Merkins, x10 Diamond Merkins, & x10 Carolina Drydocks
  • On your 6 for variable Protractor, Flutters (Low & High), APD’s, Freddie M’s, then stretch it out with WILSON’s and FUDD’s wives.
  • Merkin Crawl: x10 Werkins, crawl 3 paces, x10 Merkins, crawl 3 paces, x10 Ranger Merkins, crawl to the end
  • X60 SSH’s IC to close


  • Counterama, #3 PAX
  • Namerama (named the FNG)
  • No Announcements, but general sentiment of thankfulness 
  • FLINT took us out in Prayer


  • As we all know, only those who post will understand, and YHC wasn’t about to let a perfect opportunity pass for brother FLINT to get a second taste of a good F3 beatdown, nor miss out on the opportunity to welcome the very studly REBAR into our brotherhood. Both of these young men are in peak physical shape so YHC had to pull out all the stops to produce a worthy 45min workout. As exhausted as YHC finds himself, it was surely a sufficient example of our affinity for F1 pain. I am as always humbled and grateful to God for the opportunity to lead, the strength to overcome, and the joy to unite with F3 brothers. 

About Author

Joined F3 at NoToll 9/25/18. Started The FORGE 4/4/19. Fealty to SOJ. Follower of Jesus Christ. Pediatrician. Missionary. Husband to the M since 2005. Papa to a couple awesome 2.0's "Oreo" & "Banjo".

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