Weinke Size Does Matter!

Weinke Size Does Matter!

Workout Date:





Viagra, Malware, Barbie, Freedom (F3MECA), Pattimayo (F3Hickory), Stalker (F3Lebanon, OH), Coldcuts (F3CLT), Hoosier (F3Greensboro)

The Thang:

YHC had been off the sheet for a while with the abundance of Guest-Q’s so decided to get out of launch mode and bring the trifecta of Q-ing.  Bring something stupid, I mean fun, bring something new, bring something hard.  I think we rinsed and repeated that sequence several times.


humid and warm, stiff wind on the beach, muggy in the park, nice and cool back at the AO start site.



  • 10 Burpees OYO
  • SSH In Cadence [IC] 20X
  • TTT IC 11X
  •  LBAC 15X IC
  • Mosey to benches street-side of main st. beach access
  • 7’s of HAIL MARY – Partner up, near picnic table or other such object. First man planking on ground, second man with his legs on first back doing dips with his hands on picnic table. flapjack after each set. Merkin/Dips
  • Flapjack  [YHC had no date and did sets of 7 derkins and dips.]
  • Mosey to beach then Railroad Indian Run down Beach 10 yrd spacing.
  • Set up SF in very conspicious place in the middle of beach at low tide.  Lots of sadclown mumberchatter and encouragement but no takers in sharing the love.
  • Burpee/Al Gore Ring of Fire up to 7X
    Makhtar N’Diayes – From plank position, a 4-count exercise in which you put each elbow to the ground and then back into regular plank. 4ct exercise 10X IC left arm 1st
  • Rinse and repeat 10X IC right arm 1st
  • Flutter/ 6 inches Ring of Fire up to 7X
  • Mosey to Mcclean park.
  • 1:00 plank hold moment of silence for fallen PAX and Stalkers M’s friend who passed last night.
  • Cliff Hanger Merkins 15x each / flapjack
  • Squerkin: (squat/merkin holding partners legs) 15X / flapjack
    At baseball diamond: Broken wheel barrow (wheelbarrow only 1 leg held) flapjack partners and leg suspended at each base.  Patner1leg1 (P1L1) to first then P2L1 to 2nd, P1L2, P2L2 to home.  [crowdpleaser]
  • Tunnel of love across grass area. [50yrds]
  • Asheville Abs:  10X count IC of each of the following. (no breaks in cadence) Hands not behind head on way up if you can do it.
    • A. butterfly-stretch legs doing LBCs
    • B. flat-footed LBCs (Shoulder width legs )
    • C. LBCs
    • D. LBCs heels to the sky doing LBCs (touch toes)
    • Reverse the sequence D, C, B, A but as you go down, hands behind head and elbow to alternating knees.
    • All reps are 10X (4count) IC, no pauses as you switch leg positions.
  • [Thanks Pattimayo for sharing this lovely specimen of mary from his trip to Asheville #crowdpleaser]
  • 25X Squats OYO
  • 20X IW IC
    Hurricane Hoedown 7 seated, 7 hands down, 7 regular, 7 lbc flutters.  [Qfail on making through the countdown, If you can’t Q it, dont do it.]
  • Put Barbie on the spot to lead an exercise: American Hammers IC.
    Outlaws – Sitting in the position for flutter kicks, keep your feet together and make a big “O” with them. 10 reps to the right and 10 reps to the left.
  • Indian run back to the AO.
  • [YHC was impressed in what we made it through all this but knew to always have extra weinke on hand.  With 5 min to go, wanted to make sure the PAX got their moneys worth.]
  • 10 burpees a minute, 2 cycles until YHC switched to BLIMPS. (used the 20 done for the “B”)
    BLIMPS – 5 burpees, 10 lunge each leg, 15 imperial walker, 20 merkins, 25 plank jacks, 30 squats. Rinse and repeat as needed. Can be done to cross a field or lot.


Count-a-rama =9



  • New web site is up at www.f3grandstrand.com
  • Pelicans on August 5th see site or contact Lombardi


[Context: David passing on to Solomon how to build the temple. David also said to Solomon his son, “Be strong and courageous, and do the work. Do not be afraid or discouraged, for the Lord God, my God, is with you. He will not fail you or forsake you until all the work for the service of the temple of the Lord is finished.

2 types of failures:

  1. Failures to step out in faith.  
    1. Your fear of failure can be your failure.
    2. Sometimes being strong is taking a risk.
    3. Other times being strong requires us to surrender to God in weakness.
  2. Failures to stay faithful to the end.
    1. When do you stop?  If you just did things until they got hard you’d never get anywhere.

For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline. 2 Timothy 1:7


Thanks for a bunch of hard effort from all the PAX.  Pleasure seeing our local PAX get stronger, faster, and able to enjoy #mumblechatter in the midst of a beatdown.  Thanks to all the DR men who shared in the fun. Keep EHing the men of LR/NMB!!!!




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