• When: 02/13/2020
  • Workout Style: Bootcamp
  • QIC: Suitcase
  • PAX: Poca, Ronnie B (RESPECT), Sponge Bob, Peroni, Creflo, Aflac, Birdman
  • AO: Back Blasts

8 Men beat out the Fart Sack monster and got stronger this morning with an old school upper body boot camp at the Court.  As we say, it never rains at a F3 workout.  Well this morning the fog was thick and moist (one topic we discussed was this could be a top 5 most disliked words in the female vocabulary) and by the end it was really moist.  After a mission statement and no FNG’s present, we headed to the basketball court for a little Warmarama;


Cotton Pickers

Wind Mills

Willie Mays Hays

Sun Gods

and some stretching


Round 1 Included:

*Standard Suicide

*Lt Dan Down and back

*Shuffle down and back

*Karoke down and back

*Standard lunge

*Next was a round of 7 1/2’s I like to call them-

On one base line-started with 1 Air Press IC

stop at mid court for a burpee, continue to the far base line for 6 Mtn Climbers IC.  Stopped for a Burpee 1/2 way back on each lap


Round 2 to the parking lot:

*Went to the curbs for two sets of alt toe tap x 10 IC, Merkins x 10 SC, derkins with toes on curb x 10SC

*Parking space merkins-trace the parking space line with a merkin at the end of each line

*bear craw merkins-bear craw an stop for one merkin at every second parking space

Round 3 to the shelter

*three sets of Dips, Erkins, Derkins x10 x15 x10 with a short mosey after each set

*Slow mosey around the path staying ad a group and stopping for 10 SC squats along the way


*headed to the shelter to try something different-all mary exercises done on the picnic tables:

LBC, LSF, Dying Cockroach, Box Cutters, American hammer, Protractor and finished with a set of Monkey Humpers


Always a pleasure to lead a workout.  If you haven’t Q’d a workout-it’s time to give it a try.  There are plenty of us who will help guide you through it.  YHC took the PAX out in a standing ball of men


Until Next time-Suitcase


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