With a little National Birthday hangover, and vacations looming, most pax were excused. However, there were 4 who yearned for a little extra fireworks before the sun came up. Last week’s FNG, Gopher (re-named to Minnie Mouse) sat in an empty parking while YHC set up the course and our other pax waited until the last minute to give him comfort before pulling in.

Without further ado, Q welcomed the pax and immediately got into the warm-a-rama by the shovel flag.


  • SSH x 10 IC by the shovel flag
  • Mosey up stairs, around building, down stairs and squared up
  • SSH x 15 IC
  • Windmills x 15 IC
  • Sun Gods x 15 IC
    • Reversed with alternating lunge
    • Alternated lunge into a stretch forward and backwards
  • Plank – 30 seconds
  • String Ripper x 15 IC
  • Monkey Humper x 15 IC
  • Copperhead Squat x 15 IC

mosey to station 1 for further instruction, mosey to baseball field for the thang

The Thang

Pax had previously been given instructions to the 3 stations. Each station would be undertaken for 3 minutes and a 15 second allowance would be given to transfer stations

Station 1 – resistance bands on 1st baseline fence

Set 1 (performed for 3 minutes) rotate to station 2

  • XC Skier
  • Straight Arm Pull-down
  • Tricep ext
  • Lat Pull-down (from knees)
  • Crunch (from knees)

Set 2 (performed for 3 minutes) rotate to station 2

  • Back Rows
  • Chest Press
  • Overhead Tricep Extension
  • Tricep Kick Back

Station 2  – Sprints – 3 Minutes rotate to Station 3

Pax were given option of return style: mosey, A-skip, Carioca, High Knees, Butt Kick

  • 15 yard x 5
  • 40 yard x 3
  • 80 yard x 1

Station 3 – Curb Stomping Step Work

50 Dips was a precursor to step work for each appearance at Station 3. Pax were given the option to interchange Merkins, Burpees, etc in lieu/addition to 50 dips

3 minutes – rotate back to Station 1

Set 1 – Jump Roper

Set 2 – combination of: (until time reached 6:05)

  • Box Jumps
  • Step up – Knee up
  • Quick Feet – foot replacement
  • Split Step

Pax returned to the basketball court for some 4 man #BurpeeBall


  • Intermediate Crunch x 30 SC
  • Copperhead Toe Touches x 20 IC
    • Elbow to Knee Crunch x 15 IC (switch it)
  • Monkey Crunches x 30 SC
  • Homer-to-Marge x 20
    • Knees to Chest x 15
    • Marge-to-heaven x 15


  • T-claps to all 3 men for jumping in head first with something a little different than their norm


  • New AO on Thursday, mid-parking lot, at Country Park. No Running, bring your own weights. Long Time Site-Q, Bodett, on Q this week.
  • Shake Weight Site-Q is open for those who feel called to take over.
  • Westover Connect – Golf on Tuesdays is featured at Oak Hollow for July – 5:30
  • Last week’s FNG, Tony Mullen, was renamed to Minnie Mouse


YHC took us out with a message of appreciation for the pax, F3, community, country, and to have receptive ears



~ Big Mitt

PAX: 0

QIC: 2