Nut to Chin Curls

Nut to Chin Curls

Workout Date:





Crabs, Candycane, Mrs Doubtfire, Skidmark, Cross-stich, Beefstake, Firstbase, Pikachu (QIC)

The Thang:

AO: Bombsquad

Conditions: Humidy, what else. It’s summer in MB for another few months

Realized mid week I had to Q on Saturday. I always look forward to getting my weekend started off right. Kick ass beatdown and some food with some fellowship with your F3 Brothers.

One Minute Warning

Proper Disclaimer and Mission Statement

15 EA IC, Harry Rockets, Tempo Squats, Imperial Walkers, LBAC F,R,Seal Clap, Overhead Clap, SSH, and One lap mosey around the Church to the block pile.

Each Pax grab a big block as requested to make this segment work. Which of course I didn’t know how it would go. Four corners partner work. P1 Carry two Blocks (mosey or walk) approximately 350 feet. I had this mentally mapped out for two full laps around the church. P2 did 50 Merkins, while P1 reaches destination do Merkins until P1 shows up.

Then P2 grabs blocks Carey’s 350 ft

P1 25 Burpees and P2 does burpees until P1 shows up.

Heres the renaming list of exercises, Dry Docks, Burpees again, Crunchy Frog. Diamond Merkins. Part of the plan here was (since we had eight pax) was four would always be together and no one was ever left behind and catch a little  fellowship time.

second segment

seven of Diamonds

Each Pax grabbed their own block and went to the concession. Curls one of my favorite exercises. All curls IC on my count. 7,14,21,28 so really 14, 28,42, 56 curls for 140 curls with a strong mosey between.

third segment,

suicides, with 2-2ct Flutter kicks and add  2 flutters at each line. After about three lines in everyone decide to change my starting location of suicides and told me I was wrong so I decided to take it to the extreme and run back to the fence every time. Some serious extra work. Thanks crabs for calling me out for doing the correct lines that I as the Q started us with but I’m good with doing a bit extra. I love a good banter and fun time. If I’m not having fun I don’t want to do it and these guys make it fun and keep me accountable for my actions.

I did call out Firstbase for the knee flutter kicks since he was like three lines ahead of everyone. If your going to be first then your form better but amazing and spot on. Beefstake tried to call me out on my curl form (since I was busting Firstbase form, go ahead and call out my form, Only way to get better) but my form is spot on for curls only. Other forms are so so, but we all have our go to. Proper curls are nut to chin.

Carried our blocks back and circle up.

Beefstake led us out in some stretches. Which everyone would take this part of the workout serious. Catapult started it, Beefstake embraced it.


Count 8


Announcements: 10 year, 10/8-9-10, Freed To Blood 10/29, Everyman a warrior led coming soon, some other 3Rd F stuff coming for the holidays.

YHC prayed us out.



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