R, R and R

R, R and R

Workout Date:





Buffet, Humpback, Texas Ranger, Brown Bag, Vit-D, Hamburglar, The Intern and Quaker (1st F Q)

The Thang:

Conditions: Mid/high 40; intermittent light rain.

YHC/QIC’s monthly Q at his home AO #BombSquad (BS). YHC had a few #weinkes planned, but after looking at the weather forcast decided to go with one that gave us partial shelter using the church’s front entrance overhang/awning. This gave us exposure to the elements to make us resilient, but not pervasive (as the rain was picking up) possibly contributing to another outbreak of the zombie flu that has sidelined some of our Pax and families.  Brown Bag tweeted out in the early morning that today would be “Raw, Rainy and Rousey”…why disappoint?!

YHC rolled out of his car around 5:25 motioned the waiting Pax to mosey on over the church entrance; welcome to F3, mission, disclaimer while in route; and we got after it…

Warm Up:
IC 15 – 20 reps. of SSHs, TTTs, Windmills, and Imperial Walkers.
IC 10 reps. of LBACs forwards & back.
Merkins: 11 OYO after each warm up apx. giving us 55 towards the now daily goal of 200. #Merkinchallenge.


Circuit 1: Partner 1/P1 does 12 Burpees while partner 2/P2 planks; swap out until total number of Burpees is 72. QIC counted ea. Merkin in the Burpee form toward the said daily goal (now 55 + 36).
Circuit 2: (swap partners/SP): P1 does 1 min. Wall-Sit while P2 does Big Boy Sit Ups, swap out until total time of Wall-Sits is 6 min. (3 rounds ea.).
Circuit 3: (SP): P1 does 25 Scorpion dry-docks while P2 does Flutter-kicks, swap out until total number of SDD is 150. YHC counted ea. SDD as a Merkin toward the said daily goal (now 91 + 75).
Circuit 4: (SP): P1 does 20 air Squats while P2 does American Hammers; swap out until total number of squats is 120.

Pax formed a group at the church entrance. One Pax would carry the handle less 70lb bucket around the church drop off loop (yeah I know its campy and possibly getting stale, but newer Pax are calling for more!), then the next Pax would go and on & on. Before carrying the bucket, departing Pax would call out an exercise to the remaining Pax. Pax next in line for the carry did LBCs to save up arm strength. All Pax had 1 go on the carry or sprint to the dumpster & back (I’m accommodating). With a little time left, Hamburglar, Quaker and Vit-D did one more carry because they are #bucketbeasts. Note: one Pax called out Merkins that finally gave the crew their 200 required Merkins for the day.


Count-O-Rama 9
Praise report/Prayer requests: Spoken and unspoken.
BOM by Humpback.

Announcements: Check out F3 Grandstand regional website, Slack messages and Twitter posts for daily updates and information.  New IR/FNG/out of shape friendly workout/AO “The Catapult” at BS on Tuesdays and Thursdays. Lots of 2nd F (lunches and HHs) and 3rd F (Q-Source & #PitStop) opportunities.  P200.

NMMS: Honor to Q and support BS!  9 strong for a gloomy wet morning. #Mumblechatter was strong and hopefully the Pax (especially newer) could see how to use confined space and a not so lazy DORA circuit to get in a good workout!



The only bad workout day was the one that didn’t happen.

Leave a Reply