• When: 04/04/18
  • Workout Style: Boot camp
  • QIC: Madoff
  • PAX: Lassie, Holiday Mansion, Porky, Shroom, Hillary, Nippleshot, Gertrude (respect), Big Mick, Doogie (respect), THE Second Mile, Monkeywrench (respect), Buckeye, Navy (respect), Pocahontas
  • AO: Back Blasts, Hole in None, Morehead City

April 4 broke cool and clear for YHC’s 26th wedding anniversary.  What better way to begin the day than to Q a F3 workout?  Careful not to wake M, as she would surely need all her energy later that evening, the Madoff exited the house 3 minutes early to scoop Poca lest he once again lose to the Fartsack.

We drove into the new and improved multi-million dollar Morehead City Country Club, feeling honored for the opportunity to sniff the rarified air of dipper and AFLAC’s natural habitat.  Normal events transpired as the pax gathered:  Gertrude asked questions and gave orders, Shroom listed his various ailments.  As did abnormal events:  Porky arrived sans toboggan, Nippleshot eschewed the kettlebell.

To escape the gravitational pull of the collected kettlebellers, YHC led to pax on a short mosey to the middle of the entrance drive for 3Fs, Disclaimer, and


Seal jacks, Cotton pickers, Windmills, Sun gods, Hillbillies

Count off 1’s & 2’s then segueing into:


Rack & Stack, 5 Burpees, 10/leg Jump lunge, 15 Monkeyhumper IC, 20 CH Squat IC, with 1’s running back toward clubhouse to 2nd light pole for the exercises and 2’s running to club entrance for the exercises.  Stack em up, then unstack em back down.

Line up shoulder to shoulder for a 2,4,6,8 Lt Dan over to picnic tables for table work:

Dips, descending rep count IC starting with 20 and going down by 5.  Then back up to 10 as per Lassie’s wish



Announcements:  Core Sound Run Saturday 4/7 Harkers Island

Prayer Requests:  Continued prayers for Shroom’s friend David Hesmer


Thanks to all men who came out and worked hard, thanks to Gertrude for patiently waiting for this BackBlast, and thanks to Squealer for just being himself.  I’ll leave the eloquent proclamations of the value of F3 to Carterican poets like My T, Duckbutter and Ronny B, but let all who read this know that the Madoff appreciates fully the value of this group in his life.

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