Warm-up
SSH (IC)
Don Quixotes (IC)
High Knees (IC)

The Thang

 Pax moseyed to the concrete benches outside gate 6. We started off with a little Dora
1-2-3. We had 12 pax so it was easy to partner up. One partner performed the exercise
while the other ran to the top of The Murphy Center stairs and then switched. Our 
100 exercise were erkins using the concrete benches. After your group finished the 
100 we planked for the six. Our 200 exercise were squats with an Al Gore for the six. 
Our 300 exercise were LBC's with a plank variation called out by Bench. Once Dora was
knocked out we moseyed over to the big hill. We hit a little Al Gore for the six at 
the bottom of the hill. Then it was time to do some 11's! We did plank jacks at the
bottom and imperial walkers at the top. We had a variation for the 6, some pax planked
and a few did a parking lot lap (thanks Zucker). After 11's, we moseyed to the Minges 
Meadow. We only had a few minutes left so I had to modify the reps for four corners. 
Corner 1 was 2 burpees with a sprint to corner 2. Corner 2 was 4 WW1's with a sprint to 
corner 3. Corner 3 was 6 lunges with a sprint to corner 4. Corner 4 was 8 WW2's with a 
plank for the six. At this point it's 6:13 so we mosey to the flag for quick Mary. I 
chose flutter kicks (IC) and then called on Bench for hip thrusters. It's 6:15 and I
have made it through my VQ!

BOM

• Butterworths M
• San Frans M
• Those traveling over the holiday
• Those who have lost loved one’s

Announcements

• Adopt a highway ( Jan 13th)
• Farmville expansion 1/6/18 at Farmville Middle
• Just_Q_It brick was passed off to Lombardi

Moleskin

I started coming to F3 just 2 weeks ago. I work with Bench and he head locked me! I made it through my first workout at The Clydesdales and I felt great! Needless to say the next two days I was in tremendous pain and I didn’t post. It crossed my mind to not come back anymore. My excuses to not return ranged from “I’ll just exercise on my own, it is too far of a distance for me to travel each morning, maybe I’ll just work out after work.”  I am so glad I didn’t let those excuses become my reality; I’ve posted 10 times in 2 weeks and just had my VQ!  I have enjoyed being a part of F3 and thoroughly look forward to spending time with my brothers in the morning. I hope the Farmville group really takes off so they can enjoy this special group like I have. Thank you Bench for allowing me the opportunity to VQ this morning and inviting me to come out 2 weeks ago. It’s also nice riding in the clown car from Farmville to Greenville in the morning with Bartman and Gasman. This also wouldn’t be possible without my lovely M getting our daughter ready for school every morning! Looking forward to many more Q’s ( I’ll get use to formatting eventually).

– Scotty Moe