I am a jerk!

I am a jerk!

Workout Date:



Rousey (Respect and 3F CoQ)


Elmers (Respect), Quaker (Respect), Billy Blanks (2.0), Sunshine (for 15 mins.), CandyCane (Plank AOQ), Pikachu (3F CoQ), Jeta (2F Q), CrossStitch (BombSquad AOQ) and QIC

The Thang:

Conditions: High 70s, muggy, and of course dark at 0545 at the Carolina Forest Community Church (CFCC) campus.

YHC /QIC monthly Saturday Q at #BombSquad (BS) where YHC was #EHd roughly 5 years ago! YHC had been DR the whole week on secret squirrel business posting at F3 Arlington, VA on Tues. and F3 Huntsville, AL on Thurs. So, with time on my hands at multiple airports and ideas borrowed from the 2 posts, YHC drafted his #weinke with a quirky component that only the Saturday crew at BS could appreciate!

YHC rolled into the BS AO a few minutes early, did some ballistic stretching, said hello to the 3 pre-runners (coming from Early Riser Diner at apx. 4 miles) and 5 other Pax joined minutes before “go time”. Pre-workout #mumblechatter ensued, 1-minute warning, welcome to F3, mission, disclaimer, and then we got after it.

Warm Up:  An assortment of usual F3 GrandStrand (F3GS) exercises IC and OYO. With Sunshine having to jet early to sell his wares at the Market Common, QIC called for 20 “Good luck at the market Sunshine!” Burpees.

SEGMENT 1 – “I am a jerk!” Pax moseyed on over to the CFCC Football Field and while on the way grabbed a paver stone from the #coupon pile. The “I am a jerk!” circuit is basically the Blackjack circuit a superset of the “11s” circuit with station 1 being 20 reps. of an assigned exercise; then movement (ex. run) to station 2 to do 1 rep. of another assigned exercise making the total reps. 21. Then run back and do 19 at station 1, movement, 2 at station 2, and back & forth & so on until numbers are flipped.

Station 1: Merkin (every other set) and Curl (every other set) then run/trot/lumber to next station.

Station 2 (at other end of field width wise): Air Squat (every other set) and LBC (every other set).

Bonus: Each Pax during the circuit “could” call out “I am a jerk!!” and the crew would hard stop and do 10 Burpees and then continue grinding out the sets. The Pax calling out this bonus could also forgo doing the Burpees if they wanted to be a true jerk! #Crowdpleaser and most of us were well…jerks this morning — lol!

SEGMENT 2: Stay on the field for “Super Captain Thors”.  Captain Thors (Captain America and Thor from Marvel): A 1:4 ratio circuit of Big Boy Sit Ups (BBSU) and American Hammers (AH).  So, 1 BBSU then 4 1-ct AH…all the way to 10:40.  However, this morning we went in reverse order…and after each 1:4 ratio rep. we added in the supersize w/ Block Swings. QIC had Pax take turns leading the exercises that started as you would expect from this crew (“mathing” is hard y’all), but we made to the end and our abs were at least 1% better!

SEGMENT 3: “Motivators”. A circuit YHC has seen/done while DR at multiple regions. Its 4 variations of SSHs whereby the Pax started at 10 reps. and laddered down to 1. Pax caught on quick and QIC used this as the finale to the beatdown.

QIC had the BS AOQ call out one last (MARY style) exercise and then we cooled down with some quick stretching.


COR – 8
Praise report/Prayer requests: Spoken and unspoken.

Announcements: A ton of awesome stuff continually put on by the F3GS 21-22 Shared Leadership Team!  Please get on Slack and see all the amazing events happening now and on the horizon from all the Fs.

NMMS 1: Strong work today! Most everyone enjoyed sticking it to their fellow BS Pax during the “I am a jerk!” circuit. A few did not invoke their privilege, but they are nice guys and you need them too! YHC could only pull this off with “these guys” with having worked out with them for years (and knowing their story). Quaker – out of the gate – invoked first, then Billy Blanks – with a grin – went next, then YHC…all within the first few minutes of the circuit! Then an unknown Pax (QIC determined it was the uninjured CrossStitch) invoked mid circuit. Pikachu and CandyCane not to be outdone waited until we were almost done and invoked back to back – 20 burpees in total – in the grass and dirt (and unbeknownst to us at the time fertilizer too!). It was awesome!

NMMS 2: 6 for Coffeteria where the musings of old men occurred and world problems solved.

NMMS 3: Hearty farewell to Viagra who is an OG Pax at TimeShare moving out of region…you will be missed Sir!!

Honor to lead!