"Labor" Day

  • Workout Date - 09/01/2014
  • Q In Charge - Brown Shorts
  • The PAX - Gluten, Inspector Gadget, Roid, CS, HiFi, QT, BrownShorts
  • AO -

7 brave men put in some labor and ignored the urge to fartsack on a holiday Monday. YHC could have easily stayed in the cozy confines of his bed too. We were rewarded with some M, Jack Webb, and Ciabatta.

Warm up

  • SSH x 25 IC
  • IW x 25 IC
  • LBC x 25 IC
  • Merkins x 15 OYO

The Thang

Mosey around the church to second level parking lot for some M s. Cornerback training.

Start in one corner, crouch run straight up, back pedal diagonally, run diagonally up, back pedal straight back to form an M. Side step back to start.

Up, side step, side step, back pedal, side step to start.

Up, karaoke, karaoke, back pedal, karaoke to start.

Mosey down one level to the steps.

Bunny hop first set of stairs, lunge walk to next set, bunny hop up the steps, then duck walk to front door.

Mosey to the side wall for Peoples Chair.

Peoples Chair for 1 minute

  • 20 sec inward arm circles
  • 20 sec outward arm circles
  • 20 sec air presses

Rinse and Repeat Peoples Chair 3 times. At this point the PAX were very vocal about the pain. I was too. Smoked!!!

Mosey to Shovel Flag for COP. Jack Webb!!! Crowd pleaser. For some this was their first time meeting Jack Webb.

Jack Webb to 7.

  • 1 merkin – 4 air presses
  • 2 merkins – 8 air presses
  • 3 merkins – 12 air presses
  • you see where this is going. Up to 7/28

Arms are Jello now!!! Mosey to curb for Ciabatta.(Tabatta) Don’t know which is correct…???

Ciabatta. 30 seconds as many as you can, rest for 15 sec.

  • curb hops
  • toe taps
  • step down merkins (start on curb then walk hands down to asphalt doing exercise in each position)

Rinse and Repeat Ciabatta.

Mosey around parking lot and back to shovel flag for Mary.


  • Elbow plank 1 minute
  • LHC(love handle crunch) left x 15 IC
  • LHC right x 15 IC
  • boxcutter x 15 IC
  • LBC x 15 IC

P & A

Roid is taking a group from ACS on a retreat to Lookup Lodge. Inspector Gadget has a friend who lost his mom and is fighting prostate cancer. Praise for Gluten on the results of his physical and his wife did not scold him. Don’t let pride get in the way of your health. If you think you have a problem, go see your doctor. Continue to pray for all of our families and continue to pray for all of our F3 brothers and their families.

Your humble correspondent,

Brown Shorts








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