Ab burner…???

  • Workout Date - 10/08/2015
  • Q In Charge - Brown Shorts
  • The PAX - Whoopee, Keystone, Domer Simpson, Missing, Seal, Tiny Dancer, Gluten, Gauge, Boomhauer, Quaker, Red Wire, I-Try, Youkilis, Mr Burns, T-Bag, Padre, Swift, Gutshot, Slug, Stem Cell, Brown Shorts
  • AO -

These days I have less time to think up some fancy exercises. The old reliables still beatdown the PAX. I was more than happy to see 21 PAX willing to take the challenge. Mid 50’s and calm. Perfect weather!


SSH, IW, MC x 25 in cadence

Mosey around one level of the parking lot. Circle up for Captain Thor.

1 Captain America sit up: 4 Thor American Hammers (formerly known as Russian Twist). 1:4 ratio up to 10:40.

Mosey around two levels and circle up for Dan Taylor.

1 squat: 4 single count lunges up to 10:40. YHC wanted to stop early but refused to show weakness to the PAX.

Mosey around three level and circle up. Let’s move over to the grass for Jack Webb.

1 pushup: 4 air presses up to 10:40. Joyfully painful!!!

Mosey to bottom of the 3 tier stairs. PAX do AMRAP Flutters while 2×2 the men do Joe Hendrix up the stairs. Lunge walk in between. PAX continue AMRAP Flutters at the top while they wait.


  • “What do you mean ‘more flutters’?” Yep!!!
  • Flutters x20
  • LBCs x20
  • Reverse LBCs x20
  • Don’t put your feet down!
  • Rosalita x20
  • Dollies x20
  • 20 big boy sit-ups OYO

Jailbreak to the flag. We still have one minute. Seal calls out 10 burpees OYO.


A- We will continue to collect relief supplies for flood victims. Footloose will lead a group down to be hands on. A GoFundMe account is still growing. Easley Saturdays and now Wednesday. Mud Run. Spinx Runfest.

P- Swift’s friends, Gluten’s FIL and mother, I-Try friend, Padre’s friend lost his infant son. Prayers for all our F3 brothers and their families. Special prayers for all the flood victims. Show them that WE are the Church!!!

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