41 Like Tom Brady!

Q.I.C.Spackler
The PAXHonkers, Soda, Generic, Anchor Down
Workout Date02/04/2019
A.O. Dog Pound

Birthday Q and Disclaimer Given.

Warm Up:
SSH x 20 IC
Cotton Pickers x 10 IC
IW x 20 IC
Merkins x 10 IC
Squats x 10 IC

Mosey around to Sunrift and back down into football field. Since we just finished watching the Super Bowl on my birthday, I thought I would combine the two. Next exercise is a modified Charles Bronson for Spackler’s Birthday. All Pax start on the 19 yard line. After each exercise, we sprint to the 78 yard line drop and bear crawl another 10 yards before moseying back to 19 yard line for next round. The rounds were as follows:
41 SSH
41 Merkins
41 Burpees (crowd pleaser)
41 LBC’s
41 Jump Squats

This went about as expected. We then ran around the bike park and up to the swamp rabbit trail for a Black Snake Run. Start with Indian Run and last Pax has to weave through other pax to get to front. Finished back at the AO, but decided to make a stop at the Rock Pile. Everyone grabbed a rock for some Block Webs.
1 merkin:4 Overhead presses with rock ratio. We made it to 5:20 and back down the ladder.

Mary:
Heals to Heaven x 41 IC
Flutters x 41 IC
Australian Snow Angels x 10 IC (weird one)

COT:
Spackler’s wife needing surgery
Honkers starting Masters and his wife taking some tests.
Prayers for all F3 men that haven’t shown up in a while.
Thanks for allowing me to lead for my Birthday!

No Bets Were Made

Q.I.C.Spackler
The PAXInspector Gadget, Honkers, Double Windsor, Hacksaw, Soda, Generic
Workout Date01/07/2019
A.O. Dog Pound

Disclaimer Given

Warm Up:
SSH x 25 IC
DANCING BEARS x 10 IC and Hold
Merkins x 10 IC
IW x 20 IC

The Thang:
Everyone grab a rock and mosey to football field. Time to play Blackjack
Overhead Tricep Extensions and Squats. Do 1 exercise and run to opposite side of field and do 20. Just like 11’s just a lot more!

Curls x 20 IC
Mosey to corner of field for Gonlet Squats x 20 IC
Mosey to next corner for Rockies x 10 OYO. Burpee with a rock.
Hold the rock over head while running length of field and stop at corner for merkins x 10 IC
Lunge walk to last corner and return rocks

Mary:
Flutter kicks x 20 IC and Hold
Heals to heaven x 20 IC
American Hammer x 10 IC

COT:
Ashy Larry Graduation on Jan 22
Prayers for Generic and Hacksaw moms.

The end of 2018

Q.I.C.Spackler
The PAXInspector Gadget, Generic, Honkers, Double Windsor, Quarter Round
Workout Date12/31/2018
A.O. Dog Pound

Since we had a little more time today, YHC decided to end 2018 with Murph. The pax were all excited to get the opportunity to do Murph in the pouring rain.

Warm Up:
SSH x 50 IC. This was to see if anybody else would show up

The Thang:
Murph: One mile run down the playground.
100 Pull Ups
200 Merkins
300 Squats.
One mile run back to AO.
We broke them up into 10,20 30 segments. Apparently it got steamy enough to create a cloud of smoke around YHC during the merkin portion. Quarter Round did great considering he’s only been at F3 for a couple weeks.

COT:
Prayers for Hacksaw, IG and family with loss of mom, Double Windsor niece, Generic’s wife’s uncle, Spacklers friend who lost son in a car wreck last night. Lots of hurting people. Remember to be like Jesus and help those who are hurting around us.

Veteran’s Salute

Q.I.C.Spackler
The PAXInspector Gadget, Anchor Down, Soda, Hacksaw, Hot Sauce, Generic, Hamlet
Workout Date11/12/2018
A.O. Dog Pound

With an average of 22 Veteran’s committing suicide daily, we did 22 of each exercise for the warm up. These men all need F3. Remember to keep inviting.

Warm Up:
SSH x 22 IC
IW x 22 IC
Mountain Climbers x 22 IC
Squats x 22 IC

Mosey to end of parking lot for B.O.M.B.S for Veteran’s Day! Partner 1 runs to end of lot and back while partner 2 does exercise.
50 Burpees
100 Overhead Press
150 Merkins
200 Big Boy Situps
250 Squats

Not walk to edge of parking lot for 11’s. Since Veteran’s Day was founded on 11/11.
Plank Jacks’ and Lunges. Do 1 plank jack run to other side of lot and do 10 lunges. Keep going until you make it to 10 plank jacks and 1 lunge.

Mary:
Heals to Heaven x 22 IC
Flutter x 22 IC

COT:
Perform the Pledge of Allegiance to the American Flag
Anchor Down Ankle hurt
Turkey Day 8k
Convergence Thursday for Toy Drive

Fun with Burpees

Q.I.C.Spackler
The PAXInspector Gadget, Anchor Down, Double Windsor, Soda, Generic, Traffic Jam
Workout Date10/29/2018
A.O. Dog Pound

Since YHC is training for a Spartan, we had fun with Burpees.

Warm Up:
SSH x 25 IC
5 Burpees OYO
IW x 20 IC
5 Burpees OYO
Squats x 20 IC
5 Burpees OYO

Mosey to the wall in TR near Sunrift. Dips x 20 something IC. Hard to hear with the laughing due to a truck pulling a pallet with his hitch down the road. Derkins x 10 IC

The Thang:
Make our way to parking lot and line up:
Burpee Broad Jump all the way to opposite end and walk back. Plank while waiting
10 Burpees OYO, Lunge Walk to opposite end and do 10 Burpees OYO, walk back
Time for 7’s. Merkins and LBC’s
More 7’s. Burpees and Squats.
Finish how we started. 10 Burpees OYO, lunge walk and 10 Burpees OYO, walk back.

Almost to 100 Burpees, so mosey back to wall for Dips x 20 IC. Now 10 Burpees OYO.

Mary:
5 Burpees OYO
Flutter x 20 IC
Hold 6″
Now into Heals to Heaven x 20 IC
Hello Dolly x 20 IC

COT:
IG Family with loss
Spartan Race in November
Can’t remember the other prayers, but all men need help.

Not Cold For Long

Q.I.C.Spackler
The PAXInspector Gadget, Honkers, Generic, Double Windsor, Soda, Generic, Ashy Larry
Workout Date10/22/2018
A.O. Dog Pound

WarmUp:
SSH x 30 IC
Merkins x 20 OYO
Mountain Climbers x 20 IC
Jump Squats x 20 OYO
Little Baby ARM Circle x 20 IC

Thang:
Traffic Jam decided to strap a 20 lb weight vest on YHC to slow me down. Challenge Accepted

Everyone grab a rock for a nice visit of TR. Mosey towards gas station near library.
Curls x 20 IC. Mosey to parking lot at gas station.
Goblet Squats x 20 OYO. Mosey to steps. Lunges walk past the retaining wall. Mosey to corner of town. LBC x 30.
Mosey to parking lot in front of Anytime Fitness. Tricep Extension x 20 IC. Mosey to walk near Tandem for wall sits with a rock. Recover and mosey to sunrift for some Dips x 20 IC. Heals to Heaven x 20 IC. Hello Dolly x 20 IC. Mosey back to AO. Still time so lunge walk to 3rd light pole. Next is curls x 20 IC. Goblet Squats x 20 OYO and Tricep extensions x 20 IC. Finally dump the rocks.

Mary:
American Hammer x 20 IC

COT:
Prayers for Traffic Jam to sell his house.

Still Hot!

Q.I.C.Spackler
The PAXInspector Gadget, Honkers, Lobster Roll, Ashy Larry, Generic, Slow Pitch, Soda
Workout Date10/01/2018
A.O. Dog Pound

Warm Up:
SSH x 30 IC
IW x 20 IC
Mountain Climbers x 20 IC

The Thang:
Mosey to Sunrift for Dips x 20 IC
Squats x 20 IC

Indian Run from Sunrift north to next light and Do 10 Burpees OYO

Mosey back around almost to old AO spot in parking lot and partner up for some Booya Merkins x 20
Keep Partners for a normal DORA: 100 merkins, 200 squats, 300 LBC’s. Run up to top of hill.

Step over to picnic tables for more Dips x 20 IC and Step Ups x 20 IC. There’s a fence so man ups x 30 OYO

Mosey to actual old AO. Line up on Curb. Bear Crawl to opposite side of parking lot and do 5 Derkins. Bear crawl back and do 5 more Derkins.

Mosey back up to Sunrift for a set of calf raises. All 3 types x 10 IC

Mary:
Back Scratchers with legs in air x 20 IC
Flutters x 20 IC
Heals to Heaven x 20 IC.

COT:
Praise: IG mom doing better
Flooding victims at Myrtle Beach.
Homes of Hope Golf Tourney Oct. 15.

Rock On!

Q.I.C.Spackler
The PAXInspector Gadget, Honkers, Anchor Down, Double Windsor, Lobster Roll, Ashy Larry, Slow Pitch, Deliverance, Hacksaw, Soda, Generic
Workout Date09/24/2018
A.O. Dog Pound

YHC took the Q after almost deciding to fartsack. I love a good challenge. Thanks guys for showing up and helping me get better.

Warm Up:
SSH X 30 IC
IW x 20 IC
Dancing Bears x 20 IC

The Thang:
Partner Up: Wheelbarrow down to second tree in parking lot. Do 5 derkins and return. Flapjack. Now that we are warm, grab a rock per team.

1. 200 Overhead Presses. P1 does exercise while P2 does suicides in parking lot.
2. 200 Goblet Squats.
3. 200 Flutters with Rock
4. 200 Curls with Rock
5. 200 Lunges with Rock

Almost had time to finish with an ab/rock exercise, but only had time for an American Hammer x 20 IC.

Great work to all men that decided to get better today. Double respect to Deliverance.

COT:
IG mom and brother in law need prayers
Generic and Deliverance traveling

Burps and Rocks

Q.I.C.Spackler
The PAXAshy Larry, Inspector Gadget, EIEIO, Honkers, Generic, Double Windsor, Slow Pitch (welcome), Kilowatt, Soda, Hacksaw
Workout Date08/20/2018
A.O. Dog Pound

Warm Up:
SSH x 30 IC
IW x 20 IC
Dancing Bears x 10 IC
Merkins x 10 IC
Arm Circles to get ready
Body Builders x 10 IC. This is an 8 count exercise basically adding a plank jack to a burpee.

The Thang:
Mosey to the rock pile and everyone grab a rock. Time for a FLORA 1-2-3. Dora’s evil stepsister.
1. 100 Merkins. P1 holds plank with feet on a rock while P2 does 10 merkins. Flapjack
2. 200 LBC’s. P1 holds 6″ and extends rock over chest while P2 does 20 LBC’s with rock high on chest. Flapjack
3. 300 Goblet Squats. P1 does 25 goblet squats while P2 holds low goblet squat. Flapjack

This went a little faster than I thought. Even thought the mumble chatter was getting bad, I decided to do a
Burp and Merk. We did this all the way to 10 and back down to 1. Starts with a burpee and a merkin. 2nd burpee has 2 merkins and so forth. Crowd Pleaser.

30 rock curls OYO
20 overhead triceps extensions OYO

Mary:
Crab jacks x 10 IC
Crunchy Frog x 10 IC
Heals to heaven x 10 IC
Flutters x 10 IC

COT:
Gadget’s family. His mom and his brother n law need prayers.
Ashy Larry family and all men in Gideon House.

Fabreeze Graduation tomorrow night and Gideon House.

Training for a Spartan

Q.I.C.Spackler
The PAXGeneric, Hacksaw, Honkers, Big Ass Fan, Zebco, Kilowatt
Workout Date08/06/2018
A.O. Dog Pound

Disclaimer: Check

Warm Up:
SSH x 25 IC
IW x 20 IC
Cotton Pickers x 20 IC

The Thang:
Mosey to the baseball field for descending exercises at 4 corners. Start behind first base in the grass and go to right field, then left field, and finally behind 3rd base. Exercises: 10 Burpees, 10 Squats, 10 Merkins, 10 LBC’s…Then 9,8 and so forth. Hold plank while waiting on the six.

Mosey around field to swamp rabbit trail for 25 squats OYO. Al Gore while waiting.

Mosey about 100 yards, 10 Burpees, OYO.

Mosey to light pole, stop and bear crawl to next pole. about 50 yards and do 10 merkins.

Mosey to wall at Sunrift for dips x 20 IC.

Wall sits for about 1.5 minutes, then man ups x 20 OYO.

Mary:
Freddie Mercuries x 20 IC
Heals to Heaven x 20 IC
Flutters x 20 IC

COT:
Found an awesome story about moving a stone in the Hartsville backblast. Shared, then prayers for Generic and his job search and men in general suffering from depression.