Burpees, Bells, Bucket and Bros

Burpees, Bells, Bucket and Bros

Workout Date:





Catskills, Beefsteak, Vitamin D, Brown Bag (Respect), El Red Cardo, Flyover, Buffet, Sunshine, Texas Ranger, Sponge, Geno, Lil Knob, Quaker (AOQ), One-Call (Nantan) and The Body (2x Respect DR F3 Mint Hill)

The Thang:

Conditions: Mid 50s, damp, and small chance of rain.

Today was YHC/QIC’s turn at #BombSquad (BS) to start the work week out right  – F3 style – with a respectable B.I.G. Monday beatdown.  The Nantan plus a DR Pax was posting, so a worthy #weinke was planned and then later supersized (purely out of frustration from another Carolina Panther’s loss the day prior).  YHC staged his coupons and posted his #weinke under the overhang that spanned the width of the church’s front entrance in anticipation of a possible shower.  This later became a prudent step (uncharacteristic of YHC) as this morphed into our primary workout area when the 20% chance of rain forecasted arrived at the 1-minute warning and was pervasive for a coincidental 45-minute duration.

Pax rolled in, rain got heaver, crew was moved to the overhang, coupons welcomed the Pax, good morning, F3 mission and disclaimer, and then the wet B.I.G. Monday beatdown commenced…

Warm Up

IC 15-20 reps. of SSHs, TTTs, Windmills, and Arm Circles (F & B).


*Pax partnered up for accountability and to complete the last exercise on the list.  Each Pax completes the entire list; however, exercises could be broken down in sets done in any order.  Most broke it down into 4 sets.

  1. 120 Merkins
  2. 100 Flutter Kicks (4-ct)
  3. 100 Jump Squats
  4. 100 traditional Kettle Bell (KB) Swings; present was a 30 lb, 2 40 lbs, 2 50 lbs and an 80 lb.
  5. 60 Burpees
  6. 2 laps around church (smaller loop)
  7. Carry: The route started at the front entrance, then around the drop off loop, to the original COT/SF and then back.  Pax could either carry the 70 lb bucket (no handles — putting it down as many times as needed) for 1 trip, 80 lb KB for 1 trip, or 50 lb for 2 trips (small penalty for a grip switch or put down of the KB).  #Crowdpleaser.
  8. Each pair does 80 reps. (40 ea.) of partner Big Boy Sit Ups.

Time!  Many finished.  Some didn’t including YHC.  All looked spent, drenched, but in good spirits!

Count-O-Rama 17
Praise report/Prayer requests: Spoken and unspoken.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  45-day prayer challenge.  Christmas party evening of 12/15.  And YHC challenged Pax to post or Q at “ThePitstop” every 8 weeks to keep this mission AO running strong!

NMMS: Honor to Q and support BS!  YHC saw Pax pushing past their perceived limits, Pax helping and encouraging other Pax with their exercises even though it meant a DNF for themselves, great #mumblechatter during the harassing rain, and a group of men becoming a little tighter through the shared suffering.



“I have never seen a student grow when asked to do whatever they can, but rather give them more than they can handle to see true growth and accomplishment.” Sr. Master Randy Richie (YHC’s TKD/martial art’s instructor).

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