• When: 04/02/2018
  • Workout Style: Beat Down
  • QIC: Lassie
  • PAX: Beaver, Tinactin, Duck Butter, Suitcase, Dipper, Big Mic, Cheney, **Gilligan**, Reef Donkey, Jang a Lang, Aflac, Grady, Gertrude, Purple Rain, Rosey, Madoff
  • AO: Table Setter

Aflac reached out to me last week to Q the Table Setter today.  I graciously accepted, knowing that there would be a few from off.  My immediate thought was we have the best city in the whole state and I wanted them to see and feel our whole downtown area in a new light…..one of pure tee pain and sweat!

As a disclaimer, in my disclaimer, I highlighted the words WEAR GLOVES…..The group gathered in the parking lot of one of the most exemplary culinary establishments in the county and after a perfect mission statement, we headed east…much to the confusion of Jang a Lang who had never explored this side of downtown….we moseyed over to the new town parking lot on 4th st (complete with a very expensive rain garden) and did the following for warmarama…


-Good Mornings (For ITBers)

-Cotton Pickers (With clap for ITBers)

-Sun Gods/Reverse Sun Gods


We then moseyed to 3rd st.   Yes, we have a 3rd St in Morehead City and many were excited to find this useless bit of information out!  I called for the workout and Gert started telling me to quiet down.  I had to explain to him we were not in the parking lot of the condo, we were on 3rd St!  A public st where the constitution gives us the right to gather and have free speech!  We began Phase 1 here that consisted of the following….


Partner Up – Partner 1 does bear crawls across “street” while partener 2 does dying cockroaches, switch up

Partner up – parter 1 does crab walks across “street” while partner 2 doe dying cockroaches, switch up

During this phase I heard Jang a Lang griping about rocks in his hands and his love for grass.  Please see DISCLAIMER above!

We finished this up and moseyed down the boardwalk to 4th st where we began

PHASE 2 (This concept was conceived in part from some crazy burpee breakdown Tinactin did last year)

From 4th st to 7th St, partner 1 would do 3 count merkins while partner 2 would run to arendell st, do 5 burpees and run back.  We did this for two blocks and I realized we would have to Omaha the 3 count merkins.  Block 3 we did double wide merkins and block 4 we did carolina drydocks.  During this phase, I heard Jang a Lang AGAIN…..something about his shoulders aching…smh.


The Fountain!  I love this Fountain…it is a beautiful fountain….It is a great fountain for erkins and derkins and dips and stepups!

Partner 1 does dips and partner 2 sprints around the fountain, switch up.  This goes on for derkins, erkins and stepups.

As we are sprinting around the fountain, I notice Gert just blowing people away….great Job Gert!

PHASE 4 (This was stolen from the Dipper….one of the best exercises he has given to F3)

The chain plank/burpee run…..Partner 1 planks on the chain while partner 2 runs to top of bathhouse, does 5 burpees and completes circle.  This was done twice.

My ultimate goal was a mixture of exercises Duckbutter could not visibly cheat on.  Chain planks will make a man out of you if done right.  I glanced to my left during the plank and saw Duckbutter kicking hiney.  I glanced to my right and told Nipple Shot he was doing great….problem was Nipple Shot had fart sacked and was not even present!  (I beleive it was actually Reef Donkey who was kicking ass but by this point I couldn’t see anything) Down at the end even old Jang had piped down and was in his zone!

PHASE 5 (Grass work because I knew some present would demand it)

We did 100 LBCs in the grass.  This is where Dipper chimed in about not wanting to get his clothes wet. Really Dipper? Duck graciously took over after my 50th up so I could catch my breath…we got these done with little fanfare and began….


The long line Indian Run…..the table setter would not be what it is with out the Indian run. We did an Indian Run from 8th st to 4th st with each person getting 2 sprints. Somewhere during this run, I figure dressed in dark clothing and some kind of designer jeans jumped in and started running with us….who is this fool I thought?  Alas, it was our fearless OG Gilligan who had fartsacked but decided to do the last part in his jordache jeans and some loafers with actual pennies in them.  I think at this point everybody was about spent with the exception of Rosey, who seemed to absolutely love the Indian Runs for some reason!

We were done so we did a jail break to the flag where Gilligan led us in a 20 second Mary workout!

I enjoyed putting this workout together and leading you fellas this morning!  I am proud to be a part of F3 and proud to go through the trenches with y’all.

Prayer request for David Hesmer…..a young man in his 20s who suffers from a stage 4 brain tumor but walks through life everyday with a smile on his face and a kind word to pass along to others.


I leave you with this….

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.





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