A Rope, Murder, and Tachycardia

/in /by

FNGs: None

Warm Up: Warmed up with SSH IC, Daisy Pickers IC , Willie Mayes Hayes IC, and stretching.

The Workout:

  • After retrieving some frigid Cindys from the cache, we begin main event #1 with some traveling Bunny Pounders (Murder Bunnies with Cindy for traveling along the parking lot and ascending reps of Ground Pounders at each line for 13 parking spaces. At the far end we retraced our route traveling by lung walks and stopping at each line for an ascending rep count of sumo squats all while hugging our Cindy tight to the chest. (Don’t want Cindy to get too cold )
  • For main event #2, we assumed formation around the Battle Rope with Cindys at the ready. With the rope looped around a study (and icy) light pole, each man took a turn churning out 30 rope slams as fast and hard as possible while the onlookers held a squat and contemplated their life choices. Once the man on the rope finished, he checked in heart rate and divided by 10 to determine the number of reps that the squatting onlookers were required to perform. (HR 135 = 13 Reps, HR 150 = 15 Reps, etc). The harder and faster you go on the rope , the more pain you impose on the group. As the man on the rope gasped cold humid air, the onlookers dutifully banged out their reps. These sets were repeated until each man had a chance on the rope. The mandatory exercise was changed for the next round and the cycle continued for four rounds .
    • Rope + Off-set Merkins (on the Cindy)
    • Rope + Curls fu du Gurls (with Cindy)
    • Rope + Calf Raises (on the Cindy)
    • Rope + Mountain Climbers IC (next to Cindy)

Mary: Stretching

Announcements: Q’em All Challenge, Post Tracker (Self-Accountability)

Prayer: None named but prayed for the day and the PAX in general.

Six PAX Worked our LEGZ and Got Stronger Together

/in /by

Better Late Than Never – Backblast Disney January 8, 2026

Warm Up: Step ups rotating with wall sits until it burned.

The Workout: Dora style goblet squats 50, reverse lunges 100, and mountain climbers 150 with bear crawls on the turf. Finally, John Cusack those blocks back to the cedar den and Mary.

Banana Seat got the shirt memo, Best in Show brought burpees and Spider Man, SoftServe brought 2.0 Chief and looks forward to trimming the cedar den, and F3 veteran @Blue Crush just moved in the neighborhood and can’t wait til the next Disney workout. 

Prayer: Gratitude and Trust

Climbing Everest

/in /by

FNGs: None

Warm Up: Various

The Workout:

Every man gets a Cindy

Mosey to Abyss hill

Partner up: (blocks drop 3 count = 1 burpee combined with partner end of first three rounds

R1- farmer march hold/ partner run hill 2x

R2- 90 degree curl hold / run 2x

R3- John Cusak / run 2x

Stack’em squats after lunge walk down hill. Repeat back up hill.

Inch worm / stack’em merkins down hill.

Bear crawl up

Dora style / partner runs hill

R4-50 block squats

R5- 50 Block swings

R6- 50 WW3

Mary:

  • seated OH press pass block 7x
  • Seated wonder bras with OH press block pass 7x

Announcements:

challenges, grow site 

T-Claps (Recognition): 3 HIM in 5k for EC

Prayer: lack of discipline 

Pimpin and Blimpin

/in /by

Mission statement and 5 core principles smashed

Mosey to turf field
Lap around the field with side shuffles and Carioca on the sides

The Thang “Hindenburg BLIMPS”
Each exercise in each corner, so 4x each then mosey to recover
Burpees 5 x4
Lunges 10 x4
Imperial walkers 15 x4
Merkins 20 x4
Plank jacks 25 x4
Squats 30 x4
2 miles total

Mary
LBCs x15 IC
American Hammers x15 IC
Pretzels x15 each side

Nice work fellas! Simple yet effective.

BS Out

Golden Mickey

/in /by

FNGs: None

Warm Up: SSH, GM, Pledge, Mosey to blocks, mosey to Abyss.

The Workout: Round 1- team run down and up.

R2 – partner farmer carry down and up, WW3 at top.

R3 – stack’em squats on each landing on way down. Up- single leg alternate stacke’em star jumps each landing.

R4 – stack’em merkins bear crawl down. Bear crawl up with stack’em burpees on the up. 
Mary: return to flag

Announcements: Memorial Day reminder and MD Murph. 

T-Claps (Recognition):Gizmo for accelerating in F3. 

 Prayer: moment of remembering fallen during Memorial Day. 

“Like a Virgin, Touched for the Very First Time” Disney, May 8th, Virgin Q for Mohawk. PAX: Gizmo, M4Life, Dumbo, Yogurt, FRAM, Abe, Slot Machine, Sprinkler, Cavalier

/in , /by

.5 mile mosey
50 yard John Cusack Coupon(Cinder Block) Carry
Round 1:
12 calf raises on coupon
12 stiff-leg coupon deads
12 box squats
12 coupon block row (repeated for each arm)
12 Derkins (elevated Merkin on coupon)
12 coupon shoulder press
12 coupon triceps extensions
12 coupon curls for the girls (repeated for each arm)
Round 2:
Repeat round 1
Round 3:
13 Thrusters (front squat with shoulder press of coupon)
13 Coupon Swings
13 Sumo Deadlift
Round 4:
Repeat round 3
Round 5:
Mary Go-Round
10 sets, each participant led a core exercise.
Round 6:
Cusack Coupon carry 50 yards
5 Burpees
1 Merlin (single set of Merkins to failure)

Murder at Disney

/in /by

FNGs: None

Warm Up: SSH till Emeril got to the circle because he was late. 5 burpeee penalty for Emeril being late, Lots of whining while Emeril tied his shoes in his car because he was late.
Mosey to soccer field, GM & Daisy Pickers I/C (Mission Statement), First PAX to DM me the word Backblast because they actually read the BB gets a 6 pack on me. Plank hold while core values were stated. 

The Workout:

Stations:

  1. Seated press /Seated Rotations 35lbs
  2. Standing Rotations & Single Arm clean press 65lbs
  3. Weighted Gorilla Squat 25lbs
  4. Sliders bear crawl push (blocks)
  5. Woodsman Chop (block)
  6. SB Burpee
  7. Curls 4 Da Gurls 40lbs
  8. SB Triceps extension 40lbs 
  9. Block pinch in middle.
  10. Block toe touch

Murder bunnies is timer.  80lbs and (block) one halfway. Run to sideline grab opposite.

Mary: Carry Coupons back to circle

Announcements: Road Clean-up, FRAM FORM FRIDAY at Sheepdog

T-Claps (Recognition): Yellow card Graduation from College, SoftServe M Pregnancy

Prayer:Mohawk Mom, Flipphone family friend, Fram Father-in-Law

3 of 7 Dwarfs mine diamonds for Snow White

/in /by

Warm Up: 

Thunder-hops, imperial walkers, hill billies, squats.

The Workout: Mosey between parts

Part 1: 7s with squats and goofballs (for Happy the dwarf) on the field

Part 2: Squats and Pistol squats on the fence x 7 each leg while holding the fence

Part 3: Dora at the Abyss (for 7 dwarves). 100 Diamond Merkins (for mining gems out of the abyss), 200 American Hammers I/C and 300 goblet squats

Mary: LBCs, Reverse LBCs, American Hammers, Heel taps, Homer to Marge, Pickle Pounders, Australian snow angels

T-Claps (Recognition): Shooting Blanks for bringing out FNG, Timber this week

Announcements:

Continue to give the food cupboard

If interested in checking out some Australian Football you can go with Mr. Terrific to practice on this and future Mondays

April 6th is clay pigeon shooting at Drake’s, they rent shotguns if you want to keep yours clean, hosted by Moose

7k next week in honor of a young girl

Prayer: Healing for various people recovering from injuries

Dumbo does Disney

/in /by

FNGs: none

Warm Up: SSH, short mosey to Community Center for Good Mornings, stretching, arm circles

The Workout: Abe for a solo ruck.

3 sets of balls to the wall and preachers chair behind the school.  Dips and irkins by the football field. Jack Webb next to the baseball field . Various core exercises between trips down to the Abyss. Mosey back to the flag for Pledge of Allegiance.

Mary: incorporated into last routine

Announcements: Q sheet needs attention

T-Claps (Recognition): 

Prayer: Abe’s heart condition, Best in Show recovery, Kosher’s Dad, Banana Seat’s mother, sick PAX

Thanks for the opportunity to lead!

_59782654-cdfa-42e3-8896-de61394a6664

Things that seem better on paper for 100, Alex

/in /by

FNGs: none

Warm Up: SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: PAX took the long way around the ball fields to the Abyss. At the top of the Abyss, YHC laid out the plan. Each PAX would take a turn running to the bottom of the stairs and back up. Meanwhile, the rest of the PAX would do an exercise. Repeat until everyone has had a trip down and back. Then switch the exercise. YHC did not realize just how long it would take to get down and back, and his arms paid for it.
Exercises were merkins, squats, WWIIs and lunges.

Next stop was the playground where we did three rounds of dips followed by people’s chair.

Mary: Popcorn Mary

Announcements: SIGN UP TO Q!!!

Prayer: Healing for Choppa’s wife (sorry if I forgot one)