84 Degrees.  Miserable hot and humid.

Late last night, High Interest posted a GIF demonstrating Merkin Form…so YHC decided to trick everyone and change the #weinke and do zero merkins.  Just kidding.  We did a lot of merkins, and there was some awesome form.  YHC has gotten in a bad habit of sleeping 2 hours (instead of my normal 4) before my Q’s.  Not out of choice, but rather out of excitement to get after it and challenge the PAX and myself.  I highly recommend this technique!

YHC pulled in at 5am to get set up and saw Early Bird and Billboard’s vehicles sitting there.  YHC assumed they were pre-running.  Nope, they were just sitting there.  So after YHC set up we had some quiet stretch time to chat.  #goodtimes

Others started to pull in and by the 1 minute warning there were 11 other men (including Snookie coming back!) from various AO’s, and a 14 y.o. FNG with his uncle on vacation [#dedication].

Time to start – DISCLAIMER

Here is what we did:



22 Merkins OYO to start the day – #22kills – remember the 22 Veterans who commit suicide every day

SSH x 25 IC

Diamond Merkins x 25 OYO

LBC’s on the 6

Imperial Walkers x 20 IC

Wide Merkins x 25 OYO

LBC’s on the 6

Flutter Kicks x 20 IC

Knerkins x 25 OYO

[#crowdpleaser as we were on pavement]

LBC’s on the 6

American Hammer x 20 IC

Merkins x 25 OYO [option to do squats instead of merkins]

LBC’s on the 6

LBC’s x 20 IC

Merkins x 25 OYO [option to do squats instead of merkins]

LBC’s on the 6

TTT x 10 IC

Merkins x 25 OYO [option to do squats instead of merkins]

LBC’s on the 6

Windmills x 15 IC

Merkins x 28 OYO

Mosey to the football field where cones had been set up 25 yards apart

Explanation given:

At the 1st cone, do 10 Merkins

Lunge Walk to 2nd cone

Do 10 Merkins

Bear Crawl to 3rd cone

Do 10 Merkins

Toy Soldier walk to 4th cone

Do 10 Merkins

Broad jump to 5th cone

Do 10 Merkins

Then to break it up, Do 5 Burpees

Then start again and do it back

10 Merkins, Broad Jump to 4th cone, 10 merkins, Toy Soldier walk to 3rd cone, 10 merkins, Bear Crawl to 2nd cone, 10 merkins, Lunge Walk to 1st cone, 10 merkins

The early finishers did this AMRAP

Rotate through with 10 OYO of each:



American Hammers

When everyone finished, we did:

LBC’s x 15 IC

Flutters x 15 IC

American Hammers x 15 IC

Big Boy Situps x 15 OYO

Merkins x 15 OYO

We then repeated this entire sequence with Squats

We then again repeated this entire sequence with CCD’s and/or Lunges – PAX choice of what they wanted

Time was running low, so YHC called off the group core exercise ending and finished it up by staying together and doing the following:

At the 1st cone, 5 Turkish Get-ups each arm OYO

Mosey to 2nd cone

10 Slow Count Squats IC

Mosey to 3rd cone

10 Slow Count Merkins IC

Mosey to 4th cone

10 Slow Count Flutters IC

Mosey to 5th cone

5 Turkish Get-ups each arm OYO

Mosey back to the SF’s


Count-O-Rama – 13, including 1 2.0 FNG

Name-O-Rama – the PAX awesomely named the FNG JETER – from Boston, wearing a Boston Red Sox T-shirt, told us he loved all sports Boston

Prayer requests – High Interest’s Grandmother

Prayer requests upspoken


Sharing the devotion I have shared all month:

“The people we surround ourselves with either raise or lower our standards.  They either help us to become the best version of ourselves or encourage us to become lesser versions of ourselves.  We become like our friends.  No man becomes great on his own.  The people around him help to make him great.  We all need people in our lives who raise our standards, remind us of our essential purpose, and challenge us to become the best version of ourselves.”

Such a great message.  #ISI

I am thankful to surround myself with my F3 Brothers.  They make me better each and every day.   They raise my standards.  They hold me accountable.  I hope I have some of that same impact on them!  Thank you to each and every one of you men.


As always, it is a privilege and honor to lead.  I enjoyed meeting some of the DR PAX and sharing some GrandStrand love.  Amazing how far many of the “local” BombSquad PAX have come in a short time and how they bust hump every morning out there!  Makes me want to keep becoming a better version of myself!

Plant, Grow & Serve


– Lots of workouts all week – check the schedule and keep showing up to get better!

– Saturday, convergence workout in Conway at #TheRepublic – 0700-0800.  2.0 workout to follow – 0830-0915.  Also, Studebaker is Q’ing a stay behind workout at #Warthog for those PAX that can’t make it to Conway

– 8/2/16 – Launch of #TheRiviera – Midtown Conway under Hoe Down, Pert Plus, and Smokey Bear – The Rock Church Parking Lot, 1410 Millpond Road, Conway.  This will be a Tuesday / Thursday Boot Camp from 0530 – 0615

– 8/6/16 – #BombSquad relaunches on Saturdays at 0600 for a 1 hour boot camp.  This is an hour earlier to allow PAX that couldn’t make the 7-8 to come.  #coffeeteria to follow at Starbucks on 501 for now

– Lots of opportunities to get on Q sheet!  Get VQ’s under your belt – share the Q with an experienced PAX

– Get your shirts from Early Bird if you haven’t.  And pay him.

– Get your challenge coins from Hoser if you haven’t.  And pay him.

– Sign up for MB Mini Marathon in October – run it, walk it, ruck it.  Just get out there

– Get up with Early Bird so he can finish filling up the 12 man P200 team

– Read this if you haven’t:

Peterbilt will be Q’ing our toy drive in relation to this

– Keep bringing FNG’s!  Keep getting missing PAX back out there



PAX: Early Bird, Prince, Handy Manny, Bling, High Interest, Quaker, Pacer (Greenwood), UCB (Charlotte North), Billboard, Jeter, (FNG Renee Kelly), Thurminator (Respect)(Greensboro), Snookie, OneCall (QIC)

QIC: OneCall