Spotting Boone’s Farm’s FNG on the horizon (Luis Alejandro, heretofore known as “Carnivale”), Your Humble Correspondent led out with a full disclaimer and reasonable mosey to far lot for the…

WARM-O-RAMA, including our day 12 allotment of the #BurpeeChallenge:

  • SSH
  • Sungods
  • 3 Burpees
  • String Rippers
  • Monkey Humpers
  • 3 Burpees
  • Moroccan Night Club
  • Imperial Walker
  • 3 Burpees
  • Hillbillies
  • 3 Burpees

THE THANG … as if a burpee infused warm-up wasn’t enough…

  • The Burpee Mile: (48 burpees, 1mile run) While running our own version of “Reverse Applesauce” to keep the PAX unified, we performed 12 burpees and ran 1/4 mile four times over… or something like that!   Showcasing the AO… lots of great options at Cougar Town for future Q’s!!  After celebratory high 5’s for successful completion, we enjoyed an intermission…
  • Caterpillar: PAX arms length apart, planked up, last man leapfrog box-jumps over the to the head of the line and planks until he’s last again. 2 laps completed just in time for the…
  • The Dirty McDeuce!  12 exercises, 12 reps each IC –
    1. Upper – Carolina Dry Dock
    2. Core – Dying Bug
    3. Lower – MIKE TYSON
    4. Upper – Dips
    5. Core – Alabama Prom Date
    6. Lower – Lunges
    7. Upper – Werkins
    8. Core – Bird Dog Plank
    9. Lower – Roman Deadlift
    10. Upper – Diamond Merkins
    11. Core – Peter Parker
    12. Lower – Mountain Climbers
  • Walking 10-count then mosey back to start for…

6 MOM:

  • Captain Thor:  An F3 classic…1 big boy sit: 4 American Hammers, 1:4 to 10:40 perfect count for 10 PAX in attendance!
  • Windmill finishing move while YHC retrieved his phone (… could’ve been more burpees!)


  • Crawlspace,  MacGyver,  Daughtry,  Streamer,  Therminator – You guys missed it – Snookie actually stayed for the full workout!  LOL
  • Welcome Carnivale (FNG Luis Alejandro!)  – way to go on your first post!
  • THURSDAY 6/16 marks launch of a new Non-Running AO @ Jaycee / Country Park (near Country Park gate) 530-615.  Did my best to sell benefits of this one with today’s beat down!  Definitely NO RUNNING 🙂
  • YHC’s M is doing quite a bit better after months of her body crashing status-post pregnancy. Thanks to the PAX for prayers and encouragement!
  • Kotters to Redemption, who shared his victories in pursuing insurance licensing this summer and is looking onward and upward from here!  Great job man!
  • Q’s needed for Cougar Town & Lunatic Fringe… Don’t think you’re ready?  Grab a Co-Q with whomever EH’d you to F3!  #MaleCommunityLeadership  Now’s time time!
  • Remember, Always Wear Gloves (and… TPS, t-claps on knowing when to retire old ones)!!

COT – Boone’s Farm took us out.

A profound honor, always, to lead the PAX.  Thanks TPS for the invite,

Long Time

PAX: 06/11/2016

QIC: 318