YHC Q’d Juggernaut for the first time on Friday. It was also the first time I had ever been to the site… #wheelhouse… So I showed up 25 min early got a #oldmanmile in around the site , workout planned. The gloom was thick,  and as I ran back to where I parked my truck I heard loud music. I came to find a man stretching up against a tree. His car was still running, windows down, music blasting… I thought to myself… “Rock on”

There is something about F3 that allows you to be the character that you truly are deep down inside. Do I pull up to the bank every morning blasting Metallica…. No of course not. But your damn right in your assumption that I pull up to F3 in such fashion. There is something about F3 that allows you to connect with a another man without knowing anything about him but a simple nickname with a convoluted story on how it came to be. And so I met CLT PAX member Reverend Flo-Rida. I’m still not completely sure how he got the name but I am sure of these things… he is a #coolcat he is #stokedonlife and he is a pro at the art of #mumblechatter. I say all this to say… “F3’s the source man…”

The Thang:

Run to gloom filled field for Warm-up:

  • SSH x 25
  • Imperial walkers x 20
  • Good Mornings x 20
  • Merkins x 15
  • MTN climbers x 20

Run back to parking lot for Painting of the Lines:

#parking-lotimprovement  –

  1. Each PAX starts on a line
  2. Sprints to top of line and touches pavement
  3. Back pedals to beginning point
  4. Finish with a burpee, shuffle to next spot and repeato

Objective – Get to end of parking-lot without gassing out

We did two full rows…

Recovered on the run to the Alley between the Baseball field uno y dos:

Split PAX  into 2 groups (G1& G2) opposite outside of outfield fences

G1 calls the exercise for G2 and holds B2W until G2 finishes the exercise and sprint to opposite side to relieve G1 and Flapjack – As you can imagine the exercises naturally get worse and worse and the mumble chatter gets louder and louder… We did this for 20 min

Followed by some fixture usage:

  • G1 – 15 hanging dips on the bike racks
  • G2 – AMRAP push ups


  • G1 – 15 pullups on the monkey bars
  • G2 – AMRAP Derkins on park benches


  • G1- Bearcrawl to top of hill
  • G2- Plank Hold at bottom of hill


Indian Run through greenway into neighborhood:

  • 20 Merkins
  • 20 squats
  • 20 LBCs

Plank hold when finished

Indian Run back to gloom filled field for MARY:

  • LBCs x 30
  • Homer to Marge x 20
  • Reverse LBCs x 50
  • WW2 situps x 20
  • LPH 10 ct around the circle


Reverend Flo-Rida took us out with the prayer


2nd F – The Alley  – This Thursday 8/14