A Gracious Blend/Blimp

  • Workout Date - 12/09/2014
  • Q In Charge - Flay
  • The PAX - Cataract, Squeal, Beavis, Seal, Sanchez, Bunyan, Montross, Flay
  • AO -

(Flay climbs up on his stump)

Am I the only one who likes it when the temperature ticks down a notch? Not like, COLD, but when it’s just lower case cold, it seems to make the workout and the time spent with the PAX more exhilarating. We’re all more eager for the warm up and to keep moving. We’re also more eager in COT to speak up and speak up quickly for fear of cooling down to much before the jailbreak back to the cars. A funny consequence of that is that COT ends up taking longer, as guys seem to share more. Whether it be because of the season, the positive peer pressure, or what have you, I find the bonds between F3 Men get stronger in the cold months when the temptations of the #fartsack are the strongest. Get out there and post. Nobody ever said “man I wish I didn’t get up and workout.” Literally, never.

If you need help with gear, check out this post from Back Up in F3 Raleigh for how to do it right.

Or, if you want to get more to the point, see what Area 51’s Tiger Rag has to say:

(Climbs down from stump)

Anyway, 7 TankYardigans and 1 PowderKegger (Seal) sidled up in some lower-case cold Gloom to get their dose of #ISI

Warm Up

SSH x 20 IC

MC x 20 IC

Introduction (to the Tank Yard anyway) of The BLIMP

Burpees x 5 OYO

Lunges x 10 OYO

Imperial Walkers x 15 OYO

Merkins x 20 OYO

Plankjacks x 25 OYO

(Tip of the hat to the Domer Simpson and the Powderkeggers for introducing this one.)

Mosey down towards Hermie’s Holler.

Pitstop at the shelter next to the bathrooms. Split into two groups of 4.

BiatchBench Circuit

One group does biatchbenches x 10 while the other does a leg circuit for time until first group is done. Flapjack/rinse/repeat until both groups have completed 3 biatchbench sets.

Leg circuits

Smurfjacks #crowdpleaser

Perfect squats


#Mumblechatter from Squeal regarding the insidious nature of the biatchbench kicks into high gear. Aye, as I said in COT, I love that one because it sucks so much. Goodbye shoulders, tris, and pecs.

Mosey down into the Holler and circle up.


Move over to the first ramp

Ark Loader (Bunyan called it)

Bearcrawl up ramp 1

Supine Pullups x 10

Backpedal up to ramp 2 (per Montross: “That’s a lot longer than it looks or even should be”)

Supine Pullups x 10

Jameis Winston down ramp 2

Backpedal to the beginning

Repeato for 3 times around circuit

Circle up

Jack the Ripper Pyramid (1 merkin/4 LBCs IC ratio)

Up to 5 merkins/20 LBCs IC and back down the pyramid

That’s enough of that. Time to head towards home base. Unfortunately it’s straight uphill. #Planning

Mosey to the basketball courts

Rodeo Clown

Group backpedals (goodbye quads/calves) and front guy sprints off the front around the court to catch up to the six. Rinse repeato till everybody has sprinted.

Q’s Note #1: Jeepers, is Montross fast in the sprint. Next time he gets to take two laps

Q’s Note #2: At this point, instead of his customary descent in to Pentacostal tonguespeak, Bunyan noted that there wasn’t a single muscle group that hadn’t touched on/smoked, calling today’s session a “Gracious Blend.” Aye, I’ll take that as a compliment, and also note that “Gracious Blend” would be a great name for a coffee brand, high end whiskey, or perhaps a band. But I digress.

Mosey over to the tennis courts


Flutters x 20 IC

Heels to heaven x 20 IC

Backscratchers x 20 IC





  • 10,000 Merkin Challenge: interested in doing something really #CSAUP? How about 10,000 merkins in the month of January (that ends up at around 333/day. Yeesh) Hook and Ladder from the Powderkeg has the Q. 5 have HC’d already. Sign ups for group texting forthcoming


  • Montross’s sister (miscarriage)
  • Unexpected death in Squeal’s family, He and his mom are headed to Cincinnati to the funeral
  • Pretrial for Squeal’s adoption. Just another step to getting things completed so baby Hannah will be with her new family for life.

Devotional: I can’t say as well as Pastor Sanchez did, but remember to have trust in God. It’s easy to trust in the good times, but the real question is how you will trust Him in tough times. Have faith that He will see you through and put people in your life to help you and your family through. Have faith that you can share the hard times with your brothers. That’s what we’re here for.


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