• When: 2020-07-30
  • QIC: Boo Boo
  • The PAX: Adluh, Blue Rhino, Boo Boo, Broadhead, Deebo, Pop Tort (R), Rumble Strip, Stitches, Tailspin

963 EMOM at Detention

The men of Detention are just that – big, strong, burly men (probably the bigliest, strongliest, and burliest men of F3 Lexington) – who love a good challenge.  So when I stumbled across this workout, I knew they’d be ready to crush it.  Spoiler alert: THEY DID. Here’s how it went:

1MW at 5:15, whoops


Mosey to blockpile, grab a concrete masonry unit, head back to parking lot.

Circle up for warm up

Side Straddle Hop (without block) x25 IC

Windmill (for Postal) x10 IC

SSH x25 IC

Through the Tunnel (for Wingback) x10 IC (slowly, with clap)

Warn PAX about incoming EMOM (every minute on the minute) workout and explain format. PAX had one minute to complete the called number of reps and exercise.  Any time leftover was recovery time until the next minute started.  We did:

9 block burpees, 6 block burpees, 3 block burpees

18 Bonnie Blairs, 12 Bonnie Blairs, 6 Bonnie Blairs

9 squat thrusters, 6 squat thrusters, 3 squat thrusters

18 big boy sit ups, 12 BBSU, 6 BBSU

Rinse and repeat two more times, all while jamming to Creedence Clearwater Revival (and Deebo, clearly the biggest CCR fan of us all).

Mosey back to block pile to return your favorite CMU and walk/mosey/sprint with a partner (aka race) back to the parking lot.


RBHS campus closed for Friday and Saturday workouts due to COVID testing

Reaper converging at Crusade tomorrow

8/8 – Kraken – Knozit for details

1/16/21 weekend – F3 10 Year Anniversary in Wilmington, NC – discount code ends 7/31



Jeremiah 17:7-8

“But blessed is the one who trusts in the LORD, whose confidence is in him. They will be like a tree planted by the water that sends out its roots by the stream. It does not fear when heat comes; its leaves are always green. It has no worries in a year of drought and never fails to bear fruit.”

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