The “theme” for this morning was related to how F3 beatdowns have been described: run a little bit, do something awful, then run a little bit.

The QIC pulled in with no time to spare and the PAX was ready to go!


  • SSH x 25
  • Mt Climbers x 26
  • Squats x 25
  • Windmill x 15

The Thang

  • Mosey down 2nd Street and stop at Catholic Charities
  • Tabata – 20 secs AMRAP followed by 10 second “rest” x 8
    • CDD with the occasional Mt Climber set thrown in to help PAX recover
  • Mosey down 2nd, right on Spring and stop at WS Foundation
    • BLIMPS x 2
      • Burpee x 5
      • Lunges x 10 (yes, each leg)
      • IS x 15
      • Merkins x 20
      • Plank Jacks x 25
      • Squats x 30
  • Mosey down Spring, right on 6th, stop at WS Street School
  • Deconstructed Burpees
    • 10 squats
    • 10 Cobra humpers
    • 10 Merkins
    • 10 Cobra humpers
      • repeato dropping 1 rep each round until you get to 1
  • Mosey down 6th, right on Cherry & take it to the house


  • Russian Twist, nice and slow x 15 IC
  • Freddie Mercury x 35 IC

COT – YHC took us out, giving thanks for today and prayers for our brothers heading to Nicaragua to dig some wells so residents can have clean water.


  • Thankful for the push/accountability of Qing, helped get me there
  • Great to see Fizzy and his 2.0!  Been too long.
  • The fashion sense of the QIC was noted
  • CDD for tabata was loved by the PAX, especially when the Q did Mt Climbers on the last set while everybody else was doing the right thing. #cobains
  • Mutton has the code!  That’s all you need to know.
  • Good to see the “stoopid runners” go by on 6th while we actually worked out.  Caught a few again on 4th.
  • Whole lotta skin showing from Toto and Bueller as they ran by.  Looks like they bought their tickets
  • Cobra has gas
  • Got a fun visit from Maize all the way from Raleigh town!  He represented well.
  • Great push, great job covering the 6!  Start together, finish together!