Oh Where Oh Where Could Uptown Girl Be?

10 pax gathered on a beautiful morning.  Bird Hole flew all the way from St. Pete’s, FL to catch Uptown Girl, but unfortunately he was MIA today.  He said that Uptown had visited his PAX (as we know Uptown is great at keeping up with the PAX connections).  Bird Hole just wanted to return the favor.  We mentioned Trojan as a hopeful possibility!  My goal for the morning was to keep moving.


  • Neck roles, trunk roles, Grass Pickers, Abe Vagodas, Mercans, Peter Parkers, Mayweathers, Mountain Climbers, Mosey

The Thang

  • Pinky pies (Flame, thank you for the count)
  • 10 Carolina Dry Docks into Bear Crawl for a stretch of road
  • Reversed it with 10 Crabcakes back
  • 30 x 30 sprints
  • Partner wheelbarrel
  • Side shuffle left and right
  • Karaoke left and right
  • V-ups and reverse crunches
  • BTTW
  • Partner Pull ups


  • Hamstring Stretch
  • Back Stretch
  • American Hammers
  • Big Boys
  • Freddy Mercury’s
  • Windshield wipers
  • Dying Cockroaches
  • Alabama Prom dates
  • Pickle Pushers
  • Heals to Heaven


Praising God for His work in and through F3.  It was great to meet Bird Hole.

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