AO: Clinic

When: 02/17/2021


Number of Pax: 15

Pax Names: Barbossa, Clickbait, Deep Purple, Foosball, Gut Check, Homer, Icy Hot, Nesquik, Office Party, Shroom, Slow Burn, Surf N Turf, Swingline, Test Tube, Village people,

Number of FNGS: 0

FNG Names:

QIC: Icy Hot

Icy Hot VQ

Started off very Icy indeed, somewhere between 23-25 degrees, though thankfully dry.


Moseyed up to the top parking lot, circled up for the warm-up… Straddle Hops (IC), Toy Soldiers (IC), Weed Pickers (IC), Michael Phelps (OYO)…Moseyed back to front of center stage.

The Thang:

HIIT Hundreds – 10 rounds of 10 exercises, 10 reps of each…We only made it through Round 5, setting us up for Part 2 (Rounds 6-10), coming 3/24/21, with some new variations and exercises…

Round 1-5:  Between every round, take a lap up the stairs to the top of the amphitheater, then back to the stage.

  1. Star Jumps
  2. Ballerinas – Toe Squats
  3. Bonnie Blairs (2 count)
  4. Monkey Humpers (2 count)
  5. Burp N Merks (1-5 count): Round 1 = 1 merkin per burpee, Round 2 = 2 merkins per burpee, Round 3 = 3 merkins…And so on.
  6. Twisted Mountain Climbers (2 count)
  7. Crab Cakes (2 count)
  8. American Hammers (2 count)
  9. Carolina Dry Docks
  10. Walk-Down Merkins

Beanies and shirts came off, sweat poured and a few came close to spilling merlot…Thankfully it proved to be a solid BD!


Prayer for Gut-Check and his group going to South Georgia (Albany/Damascus), to help with cleanup and repairs due to an EF2 Tornado that ripped through the area.

Prayer for Slow Burn’s M and One Scoop’s sister (Shira) as they continue to heal up…


@Nesquik – Very grateful for bringing me out as your FNG, back in December.  F3 has made a huge impact in my life.

@Barbossa – Thanks again for your coaching and encouragement, as I prepped for my VQ.  Both you and @Butterfly do the Clinic proud!

All Other F3 men – I’ve enjoyed getting to know many of you, and look forward to much more 2F time, in the days to come!


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