1 yr Slater Anniversary – Sniper Special

Weather:  Temperature: 71 degrees F / Humidity 90% / Wind:  NNE 5mph

You can tell by the thickness of the air, summer is a coming.  It was a muggy, beautiful morning, but unfortunately there was no Q today.  Jimmy Dean pulled a hammy and could not make the workout, (Prayers out to Jimmy Dean for a speedy recovery) the song “Should I Stay or Should I Go” was playing in back of my mind.  But after seeing everyone’s smiling faces, how could I go.  So we decided to improvise.

Today (or sometime this week) is Slater’s one year anniversary of attending F3, so we gave him the honors of calling the workout.  Since his 1st beatdown was lead by Sniper, he chose to recreate the Sniper Beatdown

Diesel led us on a Mosi, a little bit of karaoke’s where thrown in the mix.  Diesel then proceeded to lead us in the COP


  • Windmills
  • Hillbilly Walkers
  • Arm Circles
  • Jimmy Deans (in honor of our missing Q)


The Thang:

(Essentially the Thang was suppose to consist of a 50 count upper body exercises, 1 lap, a 50 count lower body exercise (abs and below), 1 lap, rinse and repeat to the end)  The following may not be exactly correct, some exercises may be deleted, but you will get the jest.  Oh yeah, whoever was the 6, ended up calling the next set of exercises and by the way my Doctor told me I shouldn’t do pushups until my shoulder heals.

  • 50 Merkins (thanks)
  • 1 lap
  • 50 Carolina Dry Docks (yes this is still upper body, but my shoulder isn’t hurting that bad yet)
  • 1 lap
  • 50 LBC
  • 1 lap
  • 50 American Hammers (I don’t think we understand the 1 upper / 1 lower thing)
  • 1 lap
  • 50 Something dumb I’m sure, but can’t remember
  • 1 lap
  • 50 Jump Squats
  • 1 lap
  • 50 Superman/Skydivers (Reverse Snow Angels)
  • 1 lap
  • 50 Moroccan Night Clubs
  • 1 lap
  • 50 Ice Skaters
  • 1 lap
  • 50 Break Dancers


We all gathered for the Circle of Trust:

  • Upcoming events include the 5K SUP & Run on May 25
  • Prayer requests for the PAX recovering from old man injuries, blown hammy’s, torn shoulders, bad knees, shin splints, etc…

Keep on making a difference in our community, love you guys  –  Banjo out