• When: 03/26/18
  • Workout Style: BC
  • QIC: Au Jus
  • PAX: Puddles, Rooney, The Second Mile, Crabby, Madoff, Au Jus, Aflac, Suitcase
  • AO: Table Setter

YHC jumped the gun this am signing up to Q tablesetter his first Monday as a Carterican resident.   My cold weather workout gear was still in moving boxes.   I scrambled to find what I could this morning and was off to the Sanitary parking lot.



Apparently some of my descriptions were not of the correct dialogue here as they were met with jeers.  Mostly from Madoff.

SSH x 20

Willie mays Hays x 10

Arm Circles forward and back x 10  (in a very Pagan like fashion I was told these were now Sun God’s)

Merkins IC x 10

MTN climbers x 20


The Thang

We lined up for a Indian run with a twist.  The back man had to do 3 Merkins before he could sprint to the front of the line.    We did this all the way to Shevans Park.

We stopped along the way for 2 sets of Dips x 15 Derkins x 10 and Step Ups x 10 each Leg

We made one more stop for a merkin ring of fire x 5


Once we got to the park YHC got to introduce the Cartericans to my favorite workout.  (better get used to it) Nickels and dimes. We did 5 pullups and 10 merkins x 5

YHC explained that Pullups and burpees are the two best exercises one can do.   Pull ups are a true test of strength and as I mentioned they will let you know if your BMI is where it needs to be.


We did the Indian run back to the parking lot.  This time we did 3 copper head squats for the back PAX.


Stopping along the way we did a Bear Crawl and travelling burpees.   Duck butter was nice enough to watch us pass by and offered some words of encouragement at this point.


We finished with a Merkin and low squat hold ring of fire.   5 merkins and 5 squats.


LBC x 20 IC

Long slow flutter x 30 IC

American Hammer x 10 IC

Dying Cockroach x 20 IC

Chilcutt for 1m


Announcements:  Rotary 5k or Half see Madoff

F3 Dad’s camp sign up $109 per person Aug 17 – 19



YHC is truly thankful for his new F3 brothers.   F3 is the one constant in my life right now as I relocate my family from my childhood home to Carterico.   I am so thankful for the strong group of Men that are leading this community.

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