The Frosty Four

The Frosty Four

Workout Date:





Sunshine, Kitten and Rubber

The Thang:

Conditions: 39 Degrees — YHC figured that this freaky cold snap (sweat pants/layers today; shorts/longsleeve T likely tomorrow at BombSquad) would cause the numbers to be light.  And so it did, we had 4 PAX (aka the frosty 4) but that’s all good…all are a little tougher now #workoutsareheldoutdoorsrainorshine.

YHC pulled into the Village parking lot, stretched, rocked out to some Christian metal, decided to leave the music on to let the neighbors know that Jesus and F3 men were in the hood to get some work done.  Sunshine came in next, energetic and planted the Village shovel flag.  Then Rubber who reportedly has been on a roll posting many days in a row for multiple weeks pulled in.  Finally Kitten the lone runner from the Hulk (a 3.4 mile loop) sprints in and joins us in the COT.  All 3 men were ready to work!

One minute warning.

Go time.  Welcome to F3 and disclaimer.

Warm Up:

IC 20-25 reps. of : SSH, TTTs, Windmills, IWs, LBACs forwards & back, and Dive Bomber Merkins.

OYO: 10 Burpees.  YHC then asked PAX to name core principles (& why it was important) interspersing Burpees to finish out the warm up.

YHC weinke was to work the core, but maintain a good pace (minimal rest in between circuits) to also get some quality cardio.  The frame work for this concept was best done using Lazy DORA format.

Circuit 1: Partner 1/P1 does 10 Burpees while partner 2/P2 planks; swap out until total number of Burpees is 60.

Circuit 2: P1 does 1 minute Wall-sit while P2 does Big Boy Sit-Ups, swap out until total time of Wall-sits is 6 minutes.

Circuit 3: P1 does 25 Scorpion dry-docks while P2 does Flutter Kicks, swap out until total number of SDD is 150.

Circuit 4: P1 does 25 Squats while P2 does Heels to Heaven, swap out until total number of Squats is 150.

Mosey to COP

Finale: Indian crab walk to parking lot stop sign.  PAX started with only the end person doing the crab walk while the rest were doing LBCs.  We modified for time sake to an all out crab walk by all PAX until we reached our goal.  Triceps smoked; abs are numb.

YHC had the AOQ call out one last exercise to complete this blistering core workout.  He says 10 Burpees (really Handy is not here).  OK…Burpees done.  All PAX sweating, YHC wraps up with mobility-stretching exercises.


Count-O-Rama – 4
Prayer requests spoken & unspoken; guidance and strength for all #HIM; Rubber lead us in prayer.

– Excellent work today!  Honor to Q!  Great AO!

– Be sure to check out our regional website. All local information is on that! The events page is getting filled up!!! Try to attend CSAUPS, 2ndF events, convergences, etc!!! So much more than a workout group!!
– Dragon Boat coming.  We have 1 full boat of 20 men.  A second one is forming; hit up Handy!
– Get on Q sheets for March!
– Skidmark is our 2018 MudRun Q!




“When you lose… say little.  When you win… say even less.”

Matt Hughes – MMA UFC 2x Welterweight Champion

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