21’s Calhoun Street

YHC claimed the Q spot for this Saturday.  This was my second Q, both of which have been Saturdays.  I logged more miles running this week than I have in a long time and wanted to incorporate 3-4 more miles during the workout.


60’s and dark


Floride, Ballcock, Hard Hat, Soul Glo, Doodoo, Kiffen, Squid, Narco, Chumbucket, Spalding, Dabo, Shingles


I am not a trained professional. Exercise at your own risk.  Push the man next to you.  Modify if needed.

Warm Up:

  • Side Straddle Hops IC x 26
  • Through The Tunnel IC x 15
  • Imperial Walkers IC x 15
  • Windmills IC x 15
  • Mountain Climbers IC x 25
  • Plank Jacks IC x 25

The Thang:

  • Indian Run to Church of the Cross
    • 25 Dips Own Your Own
    • 20 4 count Alternating Shoulder Taps IC x 20 (with feet on wall)
  • 21s from Church of Cross gate to Allen Street
    • Church of the Cross Side
      • 1-10 (Burpees)
      • 11-20 (Merkins)
    • Mosey
    • Allen Street
      • 20-11 (Big Boy Sit Ups)
      • 10-1 (V-ups)
  • Shingles led Mosey back to The Rake.  No time for Mary!

COR, NOR, Announcements

Prayer Requests

  • Prayers for unspoken prayer requests.


  • Signing up to Q is a great way to make sure you show up if you are on the fence about “HC”ing on a Saturday.
  • I heard “this sucks” several times throughout the morning.  You’re welcome.
  • Shingles protested the amount of counting involved during 21’s and just ten 10 reps each time.
  • Dabo thought he saw a dead squid in the middle of the road.
  • 5 PAX went to Corner Perk after to discuss the intricacies of insurance policies in Hampton County.

Each of the PAX kept their legs moving for 60 minutes.  We logged 3.68 miles and Dabo, Chumbucket, Shingles and Spalding (and maybe Squid) did extra credit laps.

A pleasure to lead!  I am grateful for the relationships made since joining F3 in February and how much better my body feels.

Floride out!

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