BIG Monday is Back for O’Douls

BIG Monday is Back for O’Douls

Workout Date:





Buffett, ERC, Mr. Crabs, Rubber, Quaker, Brown Bag, Hojo, Crankbait

The Thang:

Conditions– Low 60s, Damp but comfortable.

I have been trying to ramp up my days posting per week to 4 contingent upon how the good ole’ achilles is feeling. What better way to keep myself accountable than adding myself to the Q sheet back where it all started for me at Bombsquad.

When I arrived, Quaker was already doing laps around the AO. With Beefsteak DR this week, I didn’t know what to expect as far as HCs. I did get a few SCs from my Catapult crew, but most fart sacked 🙂 My boy, Hojo, rolled up along with 8 other PAXs.

Quaker asked if I had music to determine if needed he keep his fanny pack on or not. Tough decision, but he decided to take it off 🙂

I gave the one minute warning

F3 GS mission and disclaimer was given

COP (moseying around AO)

20- Hairy Rockettes IC at COP

15- TTTs IC

10- Windmills IC

20 -IWs IC

15- Hillbillies IC

20- Tempo Squats IC

10- LBACs IC while walking back to COT


Back at COP, I told the PAX that we will go down the ladder with the following 12 exercises :

1- Mosey to Cross (or 30 SSHs)- in between each set of exercises

2-20 LBCs

3- 15 Merkins

4- 35 Squats

5- 20 Dry Docks

6- 20 SSHs

7- 25 2ct Flutters

8- 20 2ct Mountain Climbers

9- 25 Hello Dollies

10- 25 Lunges

11-  25 Shoulder Taps

12- 12 Burpees

Plank on the 6

We went back up the ladder without the mosey (or SSHs) in between.

Plank on the 6


15  Penguins IC- O’Douls

15 American Hammers IC- Brown Bag

15 Freddie Mercurys IC- Quaker

15- Rubber Kicks IC- Rubber

2 min stretching OYO




Announcements- Jacob Hancher memorial bike ride (4/12), New Village AO Convergence (4/20), Freed to Bleed event/challenge (5/12), Grow Ruck event (4/30-5/2), Opening of a new AO in Cleveland announced by BrownBag. Continue to EH and spread the F3 love

Always an honor to lead gentlemen #ISI #HIM. Good to be back on the Q sheet for BIG Monday!



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