No Excuses

No Excuses

Workout Date:





Lombardi (AOQ), Hoser (Waverucker AOQ), Stewie, Bubbles and Cowbell (visiting PAX from F3 Lexington - Shawshank AO)

The Thang:

One of YHC’s favorite NFL football players is former Carolina Panther wide-out (and future HOF) Steve Smith Sr.  Once described jokingly by a popular sportscaster as “eternally angry” playing with a chip on his shoulder.  You could say he was passionate for the game and there was only one-way to play.  He is a Christ follower.  Smith Sr. had many tattoos, but the one that caught my attention and I reflect on often said “No Excuses”.  Now I can try to unpack this oft quoted, simply said (but enigmatic saying), but that’s a blog for a different day.  Today, it was keep moving, keep working, there is always something you can do to stay in shape.

Conditions: 60s and clear!  The days of Icelandic temps. are becoming a distant memory.  Eventually we’ll start bemoaning the hot & humid temps. in months to come.

Great to be back Quing Warthog with old faces and new!  PAX rolled into the AO parking lot.  First Hoser, then Bubbles, Stewie, Cowbell from F3 Lexington and Lombardi.  Even numbers great!

1 Minute warning.

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

Warm Up:

OYO 20 – 25 reps. of SSH and divebomber Merkins; IC 20 reps. of TTTs, Windmills, Imperial Walkers and LBACs forwards & back.

Finally OYO: 22 Merkins continuing to bring awareness to the 22 suicides /per day statistic by our Vets battling PTSD and related ailments.  My dad suffered from the effects of Agent Orange in the Vietnam War; he passed away from cancer in 2007.



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

Circuit 2: (same partners/SP): 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: (SP): P1 does 25 Scorpion dry-docks while P2 does Flutter Kicks, swap out until total number of SDD is 150.  Bubbles and Cowbell were done first!

Circuit 4: (SP): P1 does 25 Squats while P2 does Heels 2 Heavens, swap out until total number of Squats is 150.  Stewie and Hoser may have done an extra set as they lost track; extra credit award!


Same partners.  One PAX threw out a number of Merkins to complete as our final exercise; the other PAX would”one-up” it by a higher number and so on.  I challanged Lomabardi to 42, then it became like 45, then 50, another crew said 51, YHC said we are doing 52 and we settled on that number.  Lombardi made quick work of his Merkins.


YHC is soft re-launching the seasonal AO #JudeeChop this Saturday at #BombSquad/BS with a hard relaunch on 6/9 as part of the Warthog 3-year convergence.  I used this opportunity to roll out a segment that I’ll continue to test-fit at #BS that has multiple elements of various styles (i.e. TKD, Judo, Hapkido, etc.).

Defense against a choke/headlock from behind: PAX learned 2 counters depending on where the weight of the attacker was moving (using a push-pull concept…aka “chase the weight”).  YHC did not expect PAX to remember the details of the technique, but hopefully the concepts with the easy “take-away” of using your chin as a bone block to delay & mitigate the initial constriction.  Moving (let alone throwing) Hoser is a feat; very sturdy young man.


Count-O-Rama 6
Praise report/Prayer requests: Cowbell on taking a new position; Lombardi re: a friend who’s cancer has returned; Bubbles re: friend who’s daughter was involved in an accident with brother dying from injuries and she’s still in ICU; marriages and unspoken.

Be sure to check out our regional website and get on Slack.

Lots of opportunities to Q during the summer months — jump in, lead, no excuses!



“Its better to offer no excuse than a bad one.”  George Washington

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