66 ‘ish humid degrees welcomed the PAX to Sweat Angel’s parking lot of fury for today’s Billy Blanks (T-claps Sacked for the reference) or Tony Horton inspired Tai Bo/Ken Po workout. YHQ wanted to mix it up a bit today in order to keep the PAX on their toes (a bit literally too!).

Shortly after YHC arrived, a new face pulled up, and I had the pleasure to meet Austin Phillips – FNG (Forever now known as Tomahawk!). He mentioned ’twas only the night before at Gibbs Brewing that our fearless brothers in the #Natville bond Tommy Boy, Hush Puppy, Polar and maybe more EH’d the young lad. Can’t wait for them to show up and see the fruits of their EH labors! Tomahawk heard the 3 F’s were fitness, fellowship and faith – just what he was looking for. Join the crowd young grasshopper, we were all in search of the 3F’s when F3 entered our lives! Welcome aboard!

The PAX assembled, distributed weights (T-Claps Sacked for lugging the #Natville Iron around) and YHQ was about to start. But where are our brothers that EH’d Tomahawk? Could it be not a one is showing? Thought there was something in the Lexicon for that one, but did not find it. Should be if not. Anyway, YHQ provided F3 mission and ample disclaimer before commencing with a little background music and the….


Burpees x 5 OYO

SSH x 20 IC

Burpees x 5 OYO

Sun god x 10 ea. direction IC

Chinooks x 10 ea. direction IC

Burpees x 5 OYO

IW x 20 IC

Burpees x 5 OYO

Abe Vigodas x 15 IC

Burpees x 5 OYO

The Thang: A little boxing, a little kicking a little weight

Jabs x 25 ea. arm

Squats x 13 w/weight IC round1; x 25 OYO round 2

Jab, cross combo x 25 ea. arm (T-Claps Sacked for helping count it out!)

Merkins x 25 OYO

Knee kicks x 25 ea. (I believe I heard the comment, “There’s some cardio in there…”)

Curls x 13 ea. arm OYO

Lunges x 25 ea. leg w/weight OYO

Shoulder press x 13 ea. arm w/weight OYO

High kicks x 25 ea.

Tricep extensions x 13 ea. w/weight OYO

Side kicks x 25 ea. #Mumblechatter noticeable.  Wish I had video of this one – some interesting versions of the side kick for sure!

After completing round 1 of the above we rested with:

Crunchy Frog x 25 IC

Freddy Mercury x 25 IC (T-claps Long Time for leading the way)

Then it was on to round 2 of the above. I don’t know about the PAX, but I was living up to the AO’s name by the middle of this round. When R2 was done, we “moved” to:


Plank Medley: regular, right arm up, left arm up, each knee up to chest, chilcut

AH x 20 IC


Long Time –

-3rd F on Thursdays, Green Joe’s Battleground; new book study coming soon. Join in anytime.

-Mission trip coming up to Uganda. Asking for prayers for all those involved and God’s work be done.

Sacked – 2 year anniversary convergence at Jaycee Park on Saturday, October 29th at 7AM.

COT: Flow – thanks brother!


Great work this morning men! My knees and hips appreciate the #0.0 nature of this AO. Hopefully the kickboxing mix kept it fresh for you.

Triple T-claps to Tomahawk for showing up after complete strangers invited him to some weird outdoor workout group in the dark! Great work. Keep pushing. As you’ll hear many say, it doesn’t get easier, you get better. SYITG! (see welcome email to explain!)

Nice Mr. Haney reference from Green Acres Sacked!  Old School

Thanks Long Time for asking/allowing me to Q this AO. One of my favorites. Gotta get back more often. It was an honor and priveldge!



PAX: 10/20/16

QIC: 196