The Rock Show

The Rock Show

Workout Date:



Spinal Tap


Stewey and Bubbles

The Thang:

The Rock Show

Sub freezing temperatures can make for many a sad clown.  However, Warthog pax do not have that convenient excuse because the temp was in the low 40s with no wind. Not bad at all.

Nevertheless it felt lonely in the gloom with only one car in the parking lot. This was my first Q in three years, and I’m not gonna lie, it seemed a little deflating to stand there alone. However, Stewie arrived with one minute to spare. And then Bubbles came jogging up from his warm-up mile.

I decided to change things up for warm-o-rama. After each exorcize we did ascending burpees two, four, six, eight. For the last round, we added a mental challenge. After a cadence of five, the Q stops counting out loud. All the pax must count silently in our minds up to 21 and simultaneously stop together at the exact time. Success is rewarded with 10 burpees, failure is penalized with 15 burpees. One sad clown (to be unnamed because of witness protection) slipped up and the consequence was enforced.

We lined up for the Batan-death-march over to the smoothly paved parking lot -westside. Upon arrival I announced my gratitude to all the Pax of F3. I don’t come out every morning because of the exercise, as much as I do because of the privilege to grow stronger with great men. It is these brothers that inspire me more than anything else and I am truly thankful.

That said, it was time for a three song beat down. Four years ago they named me Spinal Tap because I am a musician, so we began with Tubthumping from Chumbawamba. High plank, low plank, shoulder taps and Australian snow angels for 3 min 34 seconds, no rest.

Recovery run around the pond with 3 jump squats when Q yells “down.”

Next up: Roxanne Burpees with Sting. Side straddle hub for the verses and burpees every time you hear Roxanne. Bubbles loved the end of this one, and had a few exclamations to express at 3 min 15 seconds.

Recovery with novel “black snake” Indian run around the pond.

Third song was Turkish Git-ups and Crunchy Frogs to Moby’s Sally Up, Sally Down. That had Stewey cramping up by the time we hit 3 min 20 seconds, but we made it through.

Another new one called Alegator Merkins from curb to curb. Almost didn’t make it across, but we persevered.

Finish up with a team-up. One pax will bear crawl to the curb then crawl bear back while the others big boy. Switch for flutter kicks the switch again for heels to heaven.

Slow mosey back to the flag.

No need to count off with just three of us. So we ended with a short devotional from Hebrews 10:24-25 “And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.”

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. Just like we look to be faithful with F3 beatdown, we also must be faithful in our churches. Attending on Sunday’s isn’t a religious duty, but rather an essential part of being on a team. Gods team. This morning I felt grateful for the two pax who arrived, but also I felt a bit let down by the sad clowns who were fartsacking. It’s no different in our local church’s and communities. Let’s step up and be the leaders that God wants us to be, and spur one another on to love and good works.

Peace and grace and love to all the Pax.
-Spinal Tap

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