I am 3rd

I am 3rd

Workout Date:





Project (visiting PAX from F3 MECA - RollingStone AO), Rubber, O'Douls, Beef-steak, Backdraft, El Red Cardo, Skidmark, Cheese-steak, Valvano, Lombardi (Warthog AOQ), High-Interest (1st FQ), Bling (Weasel-Shaker), One-Call (Nantan) and Flop (cameo)

The Thang:

Conditions: 80s, foggy and slightly humid.

My Q happened to fall on the heels of Father’s Day.  YHC wanted to refresh my commitment to being the best possible #HIM to my family with an “I am 3rd” themed #weinke for the #BombSquad PAX.  “I am 3rd” meaning the right priority a #HIM should have in his life – God first, family second, and me third.   Often times I get it backwards especially around food (I have boys) and football (go to church then rush home so I don’t miss kickoff).

YHC rolled into the AO and placed the bucket (i.e. a smooth 5-gallon bucket complete with F3 sticker, 50 lb. sandbag, an extra 20lbs. of weights and no handle — YHC’s “schtick” #crowdpleaser) prominently in the middle of the COT area warmly greeting arriving PAX.  1 PAX showed, then local F3 Royalty finishing their pre-ruck, 4 PAX, a visiting PAX, 6, 7, 8 with El Red Cardo on 2 wheels edging out Rubber as the tail gunner making us 14-strong!

1 Minute warning.

Welcome to F3, mission, disclaimer and we got busy…

Warm Up:

IC 15 – 20 reps. of SSHs, TTTs, Windmills, Imperial Walkers, LBACs forwards & back.

Continued warm up into segment 1 of the beatdown with 2 sets of Burpees (10 reps then 5) OYO intermingled with a set of 20 4 ct. Flutterkicks OYO with YHC asking veteran PAX an F3 core principle in between.


SEGMENT 1: (done DORA 1-2-3 style)

Circuit 1: “I”       Partner 1 does Imperial Squat Walkers while P2 runs the parking lot loop, switches exercises with P1, RR until total number of ISW is 60.

Circuit 2: “a”      Same format as above, but with 100 4-ct American Hammers.

Circuit 3: “m”    Same, but with 100 Merkins.

PAX who completed segment 1 early either planked, wall sat, or helped remaining PAX complete their reps.  We start together and we finish together.

SEGMENT 2: (done DORA 1-2-3 style)

Circuit 4: “3”       Partner 1 does Burpees while P2 runs the parking lot loop, switches exercises with P1, RR until total number of Burpees is 30 representing the “3”.

Circuit 5: “r”      Same format as above, but an additional 30 burpees…”r”inse and repeat of circuit 4.

Circuit 6: “d”     An 11 format of “D”ips and Derkins.  1 Dip then 10 Derkins = 11, then 2 Dips then 9 Derkins = 11, so on until 10 and 1 respectively.

While all this mayhem was occurring, PAX also took turns walking the bucket around the parking lot loop during the segements adding to the difficulty level.  Many PAX fatigued 3/4 into the loop and had to push through to bring the bucket home.  Great job men!


Mosey on over to COT area.  YHC had the local leadership/”Royalty” present each take a turn calling out various exercises (10 – 15 reps. each) with our visiting PAX wrapping  up the beatdown.

Time!  Shirts wet; PAX had nice red abrasions and wear marks from carrying the bucket.

Count-O-Rama 14sh with Flop
Praise report/Prayer requests: Spoken and unspoken.

Be sure to check out our regional website and get on Slack.  Iron Shovel.  Buy your Burpee Tickets to help support Pert Plus’s adoption.

NMMS: Strong numbers!  The power of the group pushes each of us to work past our limits.  Thanks for the opportunity to Q!  Again…Happy Fathers Day #HIM! #Iam3rd



Matthew 22:36-40 New International Version (NIV)

36 “Teacher, which is the greatest commandment in the Law?”

37 Jesus replied: “‘Love the Lord your God with all your heart and with all your soul and with all your mind.’[a] 38 This is the first and greatest commandment. 39 And the second is like it: ‘Love your neighbor as yourself.’[b] 40 All the Law and the Prophets hang on these two commandments.”

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