Workout Date:



Texas Ranger


Snoop (DR - F3 Grand Rapids), Jeter, Headgear, Drifter, Candy Cane, Doughboy, Rousey (Respect), Rocky Top, Cross Stitch, Billy Blanks, Elmers (Respect), Depends, Einstein

The Thang:


80’s, 90% humidity

Arrived at the AO just in time to set up some cones in the big parking lot for the beatdown to come. Apparently I was late, as there were a number of PAX already getting some work in either running or walking. The pre-workout chatter was buzzing with some “Happy Birthdays” sprinkled in here and there from various PAX. One pax asked how old I was and I quickly assured him that they would soon find out.

1 Minute Warning

Quick intro and disclaimer given and we’re off!


SSH x 38 IC, 10 Burpees OYO, IW x 20 IC, 10 Burpees OYO, LBAC x 15 IC, LBAC IR x 15 IC, 10 Burpees OYO , TTT x 20 IC, Windmill x 20 IC, 8 Burpees OYO (38 total), Group Mosey around the AO to end up at the coupon pile

The THANG – 


Basically this was going to be a shortened version of the #BEAST with just 3 rounds, but then we had some mumble chatter. For those that don’t know, the BEAST is usually 6 rounds with 6 stations and 6 reps at each station. This is usually better suited for a Saturday with the extra 15 min, so I opted to shorten it to get some other stuff I had planned into the workout. I had set up 3 cones approx. 25 yards apart, and since I’m turning 38, we’re doing 8 reps at each station, and then 8 reps at each station working back to the finish.

Round 1 – Curls

  • Time for a quick breather… and 3 burpees OYO

Round 2 – Tricep Extensions

  • 10 count breather

Round 3 – Squats (with or without the block)

  • If you chose to go WITH a block… 1 burpee
  • If you chose to go with NO block… 3 burpees

Round 4 – LBC (Bonus Round – with or without the block)

  • If you chose to go WITH a block… 3 burpees
  • If you chose to go with NO block… 8 burpees

Take the coupons back to the side lot by the student center.


Felt a little generous today, so I let a couple of PAX choose the exercises for this one. Einstein went with Merkins and Drifter went with BBSU, but I wanted to spice it up a little bit.

  • Start with 10 merkins, MURDER BUNNY across the lot, and BBSU on the other side.
  • Ran out of time to fully finish, but the guys were getting after it

Take the coupons back to the block pile.

MARY – circled up for some PAX choice (15 rep max)

Elmers – Box cutters x 15 IC

Candy Cane –  Flutter Kicks x 15 IC

Billy Blanks – Diamond Merkins x 15 IC

Headgear – American Hammers x 15 IC

Rocky Top – WW2 situps x 15

Cross Stitch – Freddy Mercury x 15 IC

TR – 15 pretzel crunch (left leg up), 3 burpees, 15 pretzel crunch (right leg up), 8 burpees


Count-O-Rama – 14

Announcements – F3 Dads camp, get on the Q sheets
Prayer requests – Unspoken

Always an honor to lead!

– TR