• When: 2020-01-28
  • QIC: Misfire
  • The PAX: Tarek, Zima, Pinkman, Tubby, Gut Bomb, Quisenberry, Garnish, Leon, Billy Bob, Bindi, Splinter, Boo Boo, Misfire

The Finishing Touches

13 PAX were witness to another nearly flawless Q at Hammer this morning.  The finishing touches of said flawless Q is of course this back blast.  A core necessity of any F3 workout is the report afterwards chronicling the events of the day.  Too many slackers and reprobates not posting back blasts after Qs around this town.  Massive pet peeve of mine.  Anyway, this back blast may or may not be nearly flawless.  It’s a high standard, I know.  I report, you decide.

Back to the work out.  The only small hiccup with the Q was a slight fumble of instructions before the Burpee Sprint Ladder in front of the school.  Regardless, the remainder of the morning went off without a hitch and work was done by an engaged and spirited group of men at Satchel Ford.  The plan was to try to keep the intensity high to elevate the heart rate.  I wanted enough variety to stave off boredom and enough difficulty to make it worth everyone’s while.  I hope my plan succeeded on all accounts.

A nice surpise visit from Quisenberry from Lexington.  He came across the river to bring Gut Bomb to his 2nd workout after a several year Kotters.  A true HIM that sidewinder.

Conditions – low 40s, pretty nice

The Thang


COP Warm Up

  • 10 SSH 4ct IC
  • 10 merkins OYO
  • 10 jump squats OYO
  • 10 Mt climbers 4ct IC
  • 10 lunges (5 each leg) OYO
  • 10 LBAC forward 4ct IC
  • 10 LBAC backward 4ct IC

Mosey to front of school for Burpee Sprint Ladder

  • 50 yard sprint out
  • 10 Burpees
  • Sprint back
  • 9 Burpees
  • etc down to 5
  • High plank sequence and merkins while waiting on the 6

Mosey down Shannon Springs for Bonnie Blair Hill Ladder

  • 50 yard sprint up hill
  • 10 Bonnie Blairs (jump lunges) (5 each leg)
  • Sprint back down hill
  • 9 Bonnie Blairs
  • etc down to 5
  • High plank sequence and merkins while waiting on the 6

Mosey to school parking lot for Burpee Suicides

  • Suicide going 3 parking spaces and back, 6 and back, 9 and back, and 12 and back
  • 10 Burpees
  • Rinse and repeat x 3
  • More high plank and merkins while waiting

Mosey to grass in front of school for Mary

  • 10 down to 1 LBCs and heel tape crunches
  • 10 iron cross, 9 big boys, etc down to 1
  • 10 flutter kicks 4 ct IC, 9 Mt climbers 4 ct IC, etc down to 1

Indian Run back to COT



BOM Prayer


  • FNG Happy Hr tomorrow 5ish at Bar None
  • Apple needs people for his P200 team
  • Splinter needs people for his Smokey Mt Relay team

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