Just before the sun came up, 17 men took their daily dose of the #DRP and washed it down with a warm glass of Lunatic Fringe. After a disclaimer followed by a mosey/tour of the morning’s AO (which included a tutorial of some of the exercises to come) we finished where we started with:


SSH x 20 IC

Steve Earls x 15

String Rippers x 10 IC

Sun Gods x 15 IC

Moroccan Night Club 2 15 IC

Sun God (rewind) x 15 IC

Monkey Humpers x 15 IC

5 Burpees OYO

Count off in teams of three for:

The Thang

Partner #1 starts @ Station #1 with weights, Partner #2 @ Station #2 with weights and Partner #3 runs the distance to relieve. All weight exercises are AMRAP until relief arrives. Upon returning to the station, move down the list. Once completed, rinse & repeat.

Station #1:

Triple Crush (curl into an overhead press into a tricep extension, rinse & repeat)

Clean & Press

Dead Lift

Plank Row

Squat w/ weights

Lunge w/ a curl

Goblet Squats

Stations #2:

Floor Press (bench press w/o the bench)


Get-up Sit-up (sit up with 1 weight held overhead)

Bent Over Row

Goblet Squat

1-arm Overhead Press

1-legged Deadlift

All teams made it at least through the full workout. #Tclaps

We cleaned our rooms and moseyed back to the shovel flag for:


YHC spent too much time researching a good ab workout. YHC is currently cussing himself for using it…

– Start on your back, head and heels 6″ off the ground for 15 seconds

– 3 “Pulsators” (Pulsing Homer to Marges)

– 3 Flutter Lifts (flutter kicks raising legs from 6″ to Marge position)

– 6″ x 15 seconds

– Single Leg Crunch (other leg @ 6″) x 15 each leg

– 6″ x 15 seconds

– 10 Single Leg Lifts

– Flapjack in Elbow Plank for 30 seconds

– Pickle Pushers (you’re welcome Bodett, er… Matlock. Whatever)

– Flapjack into Dying Cockroach x 10 IC


Come check out a 3rd F throughout the week; you’ll be glad you did.

YHC observed everyone pushing themselves & encouraging each other on the run b/t stations. #Tclaps

TPS took us our with a reminder to not forget the gifts we’ve been given; no matter the form they take. Well said, brother.

Fellas, thanks for a great start to the week’s end. I never thought I’d be capable of hanging with you in this type of a workout. Always an honor. #TheGuyNextToYou

PAX: Tommy Boy

QIC: 07/22/16