Sweat Angel

  • Thursday April 20, 2023
  • 0530 – 0615


Shocker (RESPECT), Papale (RESPECT), Everest (RESPECT), Mush Mouth, Bruce Lee – QIC

Welcome to Mush Mouth who was visiting from out of town. This young Naval officer continued his acceleration alongside of us and was able to share in some navy stories with fellow Pax. No FNGs braved the gloom with us this morning. With that, mission was affirmed and a disclaimer was dispensed to this salty group of veterans. No moseying for this crew, so we launched immediately into:

The Warm-A-Rama

  • Sun Gods x 12 IC, Chinooks x 15 IC, Sun Gods (reverse)) x 12 IC, Cherry Pickers x 12 IC
  • Hug Thy Self – OYO
  • Abe Vigodas (holding a 3 count on each side) x 12 IC
  • String Rippers x 12 IC
  • Plank, Runners Stretch each side
  • Mountain Climbers x 12 IC

With muscle groups sufficiently warmed the instructions for The Thang part 1 were dispensed.

The Thang 

4:20 ( a 1:5 ratio) gave us the sets and reps for the day. We started with 4 exercises, each at 20 reps. Once one quad of exercises was complete, the Pax would cross to the opposite side of the parking lot and back by using a combination of non-running exercises in a multiplying ratio of 1 rep/5reps, 2 reps/10 reps, etc

Quad 1 with weights:

  • Thrusters
  • Curls
  • KB Swings
  • Upright Rows

Then, Merkin/Bear Crawl (1 Merkin, then 5 strides of Bear Crawl; 2 Merkins then 10 strides of Bear Crawl, and so on)

Quad 2:

  • SSH (IC)
  • Should Taps (IC)
  • CDDs (IC)
  • Merkins (SC)

Then, Squat/Lunge with the same accumulating 1:5 ratio;

Quad 3:

  • Calf Raises
  • Squats
  • Mikey Humpers (IC)
  • Triple Bear (IC)

Then, Burpee/BroadJump – the Q felt benevolent at this point and the Pax only needed to complete this to the far side of the parking lot…and then could recover walk back for

Quad 4:

  • LBCs (IC)
  • ETK (10 each side)
  • Freddy Mercuries (IC)
  • Alt V-Ups

Then, Imperial Walker/Toy Soldier

Enough of that

The Pax then assembled for one final Mary exercise:

  • American Hammers x 20IC


TAPS for:

  • Boy Wonder – feeling hard pressed on all sides with work, family – aging parents with health issues, issues in the world…


  • Shocker shared thankfulness that when someone from the servant’s center recognized he was with F3, her exclamantion was ‘oh I could really use you guys’…service project forthcoming
  • Papale – shared about Irreverant Warriors – Veteran group working to combat Veteran Suicide. Connected him with Tent City and Ledecky to accelerate their attention to this matter

YHC took us out – with prayers for what was shared and to mindful of how we can share our burdens and bear our burdens with one another.