BIG Monday 30/50/20/40 Fun

BIG Monday 30/50/20/40 Fun

Workout Date:



O'Douls (Former CP AOQ)


First Base (CO AOQ), Cross Stitch (BS AOQ), Beefsteak (Former BS AOQ), ERC, Einstein, Candy Cane, Crop Duster

The Thang:

Conditions– Brisk- 42!

YHC was not feeling well this morning, most likely due to the heavy pollen in the air right now. Either way, it was tough to roll out of the fart sack this morning, but I am glad I did and had the accountability factor of being on Q. I got my week started right. However, I was disappointed to see on my Weather Channel app that is it was 42 degrees- checked it before bed and was expecting closer to 50. Back to finding some winter gear in my drawer in the pitch black 🙂

PROPER F3 mission (“For Men”) was stated and disclaimer was given. I advised that I was just a normal PAX on Q right now without any official F3 any longer 🙂 This was my first Q since handing over the AOQ duties to First Base.


30- SSHs IC

20-  IWs IC

15- Good Mornings IC

15- Willie Mays Hayes IC

20- Hillbillies

20- Plank Jacks IC

20- Shoulder Tapes

20- BACs IC

20- BACs IR IC

30 SSHs IC

The Thang

Moseyed around entire AO to coupon pile. Advised PAX to pick their block poison of choice. We did the following set of exercises back at the COP at their own pace, which I call the 30/50/20/40 BEATDOWN:

30 Curls

50 LBCs w/ block

20 Merkins on block

40 Squats w/ block

Bear Crawl (across parking area) or 100 SSHs (PAX choice) and then mosey around entire AOQ

30 Overhead Press

50  2ct FKs w/ block

20 Lunges w/ block

40 Tri-Exts

Run/Mosey around entire AOQ. If completed before other PAX, 100 SSHs and bear crawls until all completed circuit.

Round 2- Rinse and repeat list, but working from bottom up

Return coupons


PAX Choice:

30-Freddie Mercurys IC- YHC

15- Pretzel Crunches (left elbow to right knee)- First Base

15- Pretzel Crunches (right elbow to left knee)- First Base

Stretching OYO




Announcements- April 26th- Freed to Bleed; Discussed April Q sheet issues at the moment

YHC prayed us out- focused on God is in control and we are just in the middle of his journey (and give all of your burdens to him and seek his presence)

As always, it was truly an honor to lead these HIM for a BIG Monday.



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