You vs. You (and probably the bucket)

You vs. You (and probably the bucket)

Workout Date:





Foul-hook (FNG - Ben Pond), Crankbait, Skidmark (AOQ Sun. Beach W/Os), Boxcar, War Eagle, Chewy, Red Coat, Cheesesteak and Beefsteak

The Thang:

Conditions: 70s, foggy and slightly humid.

YHC hopped on the Q sheet as the spot was “open” and had planned on posting anyway.  The winsome Sunshine aka Dr. Feelgood was on IR and could not backfill the spot.  No problem; we back each other up.  If you haven’t Qd, go ahead take a leap of faith and do it!  It will get easier the more you Q, there is no bad Q and you will be surprised by the amount of support from fellow PAX!  Yes you will get harassed a little…we tease because we love.  Ask Buffet and Skidmark!

YHC rolled up into the AO parking lot and saw 1 PAX, then another arrived, then a duo in a truck, regulars, newer PAX, an FNG and we were 10-strong!

1 Minute warning.

Welcome to F3, mission, disclaimer and we got busy…

Warm Up:

IC 15 – 20 reps. of SSHs, TTTs, Windmills, Imperial Walkers, LBACs forwards & back, and Overhead Claps.

Continued warm up into phase 1 of the beatdown with 2 sets of 10 Burpees OYO intermingled with 2 sets of 20 2 ct. Flutterkicks OYO with YHC asking veteran PAX an F3 core principle in between.  Since we had newer PAX and an FNG, QIC explained each principle while the crew caught their breath.



Circuit 1: Partner 1 does Merkins while P2 runs the parking lot loop, switches exercises with P1, RR until total number of Merkins is 100.

Circuit 2: Same format as above, but with 200 LBCs.

Circuit 3: Same, but with 300 Squats.

Enter the 70lb bucket.  PAX also took turns walking the bucket around the parking lot loop during the circuit adding to the difficulty level.  Great job men!


PAX completed in a 1:4 ratio Big Boy Sit Ups (BBSUs) and 2ct American Hammers respectively, 2:6, 3:12 all the way to 6:24.  PAX were working hard in hopes to show off their F3 abs at the beach or at least in front of their M!


The bucket is back!!  One PAX (batter) carried the bucket up and back the length of the church’s/AO parking lot.  Second PAX (on deck) did LBCs waiting on the return of 1st PAX.  Rest of PAX (in the hole) were doing various exercises (called out by the 1st PAX in line in this group) and all shifted down on the return of 1st PAX carrying the bucket (makes perfect sense — lol).  We only had time for 1 round.  The #mumblechatter was great encouraging each bucket carrying PAX!

Time.  Shirts wet; PAX looked spent.

Count-O-Rama 10
FNG: Ben Pond an avid fisherman EHd by our newer PAX Red Coat was knighted as Foul-hook (a undesirable mishap while fishing as attested to by our veteran PAX Crankbait).  Great job today Foul-hook!!!  You survived and will get better if you stick to it!!
Praise report/Prayer requests: Spoken and unspoken.

Be sure to check out our regional website and get on Slack.  3-year convergence at WH on 6/9 led by x3 RESPECT Papa Smurf, Iron Shovel PAX, beach workouts on Sundays (started 6/4) throughout the Summer, and family beach cookout & CSAUP on 6/16.

NMMS: No surprises from the men of the Village. All pushed hard and completed what was asked even gutting out their bucket carries. A special shout out to my oldest 2.0 Logan who graduated HS on Tuesday! A hardworking young man who obviously gets his good looks from my M and you might have run into at Publix. Godspeed son! Thanks for the opportunity to Q!



Jeremiah 29:11 New International Version (NIV)

11 For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.

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