Workout Date:





The Steaks - Beef & Cheese, Rubber, El Red Cardo, Coldfeet, Skidmark, Kitten, and Sunshine (The Village AOQ)

The Thang:

Conditions: Cloudy, mid 80s with 70% humidity… sweltering.

#TheVillage has definitely gone from a fledgling AO to a flourishing one supported by a strong core group of #HIMs under the helm of the exuberant Sunshine.  Always look forward to Qing this AO!

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 calling card) prominently in the middle of the COT area warmly greeting arriving PAX.  8 more #HIM showed up even though the thick humidity promised to bring the suck factor to a new level.

1 Minute warning.

Welcome to F3, mission, disclaimer and we started the ignition…

Warm Up:

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

Finally OYO: 22 Merkins continuing to bring awareness to the 22 suicides /per day statistic by our Vets battling PTSD and related ailments.  My dad suffered from the effects of Agent Orange in the Vietnam War; he passed away from cancer in 2007.



Circuit 1: Partner 1/P1 does 12 Burpees while partner 2/P2 planks; swap out until total number of Burpees is 72.

Circuit 2: (swap partners/SP): P1 does 1.5 minute Wall-Sit while P2 does Big Boy Sit Ups, swap out until total time of Wall-Sits is 9 minutes.

Circuit 3: (SP): P1 does 30 Scorpion dry-docks while P2 does Flutter Kicks, swap out until total number of SDD is 180.

Circuit 4: (SP): P1 does 30 Squats while P2 does Heels 2 Heaven, swap out until total number of Squats is 180.

#Mumblechatter was great!  QIC encouraged PAX to learn something new about each new partner during the beatdown.  Sunshine and Rubber reminisced about wild times during their youth in Conway; QIC had to put on his earmuffs.


YHC respects the heck out of Sunshine.  Strong #HIM always EHing and great conversationalist.  Sunshine was one of the first few #HIM to welcome YHC into this F3 cult.  So, I thought of the exercises he frequently calls out (plus he is a runner) then assimilated them into the ones YHC frequently calls out and came up with an amalgamation of awfulness (a circuit) I humbly call the RouseyShine.  PAX influence in caps.

PAX divide into 3 groups but in a single file line eventually shifting towards the bucket.

1 PAX: Carries bucket appx. the length of the parking lot, puts it down, picks it up and carries it back.  This is the timer.  ROUSEY

2 PAX: Does Flutter Kicks/FK waiting on the bucket to return then proceeds to carry.  PAX 1 does 4 parking lot length sprints then goes to back of line of group 3.  SUNSHINE

Group 3/remaining PAX: shift down towards the FK and bucket station as each PAX completes their carry.  While waiting this groups alternates LBCs and alternating shoulder taps. SUNSHINE

The conveyor belt of PAX went around once.  YHC opted to carry the bucket completely around the parking lot as a modifier exercise for sprinting.  The AOQ called out one round of MARY waiting on YHC.

Time!  Shirts wet.  PAX breathing heavily.  Bucket indentations in PAX forearms.  YHC/QIC considered this beatdown “brutal” (nope word taken by Nantan), “solid” (no Weasel Shaker), “ultimate” (can’t remember who says this, but no), how about “delightful”… yeah!

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

Be sure to check out our regional website and get on Slack.  Iron Shovel.  Sunday Dune’s beatdown (Skidmore Q), a mission AO (Kitten Q), buy your Burpee Tickets to help support Pert Plus’s adoption, #JudeeChop special 2.0 workout at #BS this Sat. 8:30 – 9:15am, and lots of other stuff.

NMMS: Great push especially towards the end!  Thanks for indulging my creative side regarding the RouseyShine circuit!  Honor to Q!



He who dwells in the shelter of the Most High will rest in the shadow of the Almighty.

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