AO: Clinic

When: 09/08/2021


Number of Pax: 13

Pax Names: Barbossa, Blue Light, Exile, Gracie, Nesquik, Oracle, Reluctant Yankee, Scotchguard, Sooorie, Stopwatch, Swingline, The Situation, Tingles,

Number of FNGS: 0

FNG Names:

QIC: NesQuik

Today I finished the celebration of my 2 years at F3.  I began on September 4th, 2019 at the invitation of @Exile and with the encouragement of @Office Party, who was EH’d at the same time as me.  We agreed that we would go to our first beat down at the Clinic together.  I am not sure I would have gone if my friend didn’t commit too.  It just goes to show you that when you commit to someone else that you will post, it is more likely that both of you will post!  Reach out to those PAX that have gone missing and bring some encouragement to them.  We are much better when we do things together.  That’s why I come out each week… because of all of you!

Anyway, enough of that.  Here is the workout.


Warm Up

Side Straddle Hops

Weed Pickers

Willie Mayes

Sun gods

Michael Phelps


The Thang!


Mosey to Chat Tech doing an Indian Run



Tricep Curl at the bottom of the hill with coupon

Run up the parking lot with coupon.

American Hammers with coupon


Indian Run to the benches by the fountain. There we did a circuit of exercises.

20 Dips on using the benches. 

10-20 seconds

20 Derkins

30 seconds

Repeat 3X (Round three we did 10 reps of each exercise instead of 20)


Mosey to the stage.

Sitting on the edge of the stage, we did Leg Lifts.

Leg-Lifts 49

Mosey back to the flag and it was time. 


This has been an amazing 2 years and I have gotten more fit physically, mentally and emotionally.  Thankful for my F3 Brothers who encourage, chide, support and push me!


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