4th and 7

4th and 7

Workout Date:



The Thang:

AO: BombSquad

Conditions: 60 and perfect

Well October was Big Brother/Little Brother month at #BombSquad where each beatdown was led by a PAX and the PAX that EH’d him. When Cross Stitch announced the idea at the end of September, I thought it was a great idea to mix some things up and to hear about who EH’d who. I reached out to Handy to see if he might want to get back out in the gloom and he was little lukewarm to the idea. I let a week or so go by and then brought up the subject again and he said, “ok lets do it… just make sure its at the end of the month and its 45 min of burpees so the backblast is easy!” Told him, not to worry about the BB, I’ll take care of it… mainly because 45 min of burpees is terrible, unless there is some #QuakerTrivia to help pass the time. Sent out a rough plan to Handy the day before and he was good with it, told him I’d pick him up at 0500. Rolled over to his house a little early this morning and he was already outside stretching, he might’ve already gotten back from a 10 mile pre-run, I’m not quite sure tbh. Rolled into the AO to see a few PAX already there.

1 minute warning

Disclaimer – Lets get this show on the road


  • 15 SSH IC
  • 5 Burpees OYO (not going to do 45 min of burpees… but we gotta do some)
  • 15 Imperial Walkers IC
  • 5 Burpees OYO
  • 20 TTT IC
  • 5 Burpees OYO
  • 15 Windmills IC
  • 5 Burpees OYO
  • 15 LBAC (Forward) IC
  • 15 LBAC (Reverse) IC
  • 1 Burpee OYO

At this point, I hand it off to Handy, who was supposed to run his portion of the workout… but with so many new faces (to him) he called an audible and extended the COP.

  • Plank Jacks x 20 IC
  • Plank – Its at this point that Handy tells us that he’s been doing F3 for 7 years, so 7 would be the number for the day
  • Merkins x 7 IC
  • Plank
  • Shoulder Taps x 7 IC
  • Plank
  • Mountain Climbers x 7 IC
  • Plank

Mosey to the big lot

Starting on one side, do 7 burpees, mosey across the parking lot, 7 BBSU, Mosey back to the start plank on the six (7 rounds)

Switch it back to TR:

I send 4 volunteers to the block pile while the rest of the PAX mosey around the parking lot.

3 Man Weave – 3 man group with one block per group

  • Partner 1 – AMRAP Merkins
  • Partner 2 – Cindersleds! Pushing the block across the lot (Approx. 100ft)
  • Partner 3 – AMRAP SSH

Spread out, Partner 2 pushes the block to P3 and then switches places. P3 then pushes the block back to P1 and switches places. AMRAP rounds for 6 mins.

Blocks down and lets celebrate Handy’s return and 7 years in F3 with some Sevens.


Just like elevens, but only do 7 total reps (start with 6 reps of exercise 1, mosey, 1 rep of exercise 2. Then 5 reps, mosey, 2 reps, etc)

  • Exercise 1 – BBSU
  • Mosey
  • Exercise 2 – Handy’s choice – BURPEES!

Blocks back to the pile and circle up at the flag

Mary: Pax Choice

  • Handy – Flutterkicks x 15 IC
  • TR – 20 pretzel crunch (10 per side)
  • Quaker – Freddie Mercury x 15 IC
  • Cross Stitch – Dying cockroaches x 15 IC
  • Sade’ – Hello Dolly x 15 IC



Count-O-Rama: 12


Announcements: Christmas Party Dec. 3

Prayer requests: Handy’s family, Cross Stitch’s family


Moleskin: This was a great idea to Co-Q with the guy that EH’d you. It was 4 years ago and a week that I agreed to come out to F3 with Handy. I was 250lb, out of shape, and a #sadclown and didn’t know it. QSource says that if you want to learn how to run faster, find a faster man and chase him until you catch him. Well Handy is freaking hard to catch, but I’m still trying!

Honor to Q!

Texas Ranger

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