• When: 2019-07-16
  • QIC: Kenwood
  • The PAX: CDV, Navy Bean (R), DriSoket, Overage, Kenwood.

Block and ABs keeping 48 in mind

This being my F3 anniversary week and having the Q at CAT, I decided to tweak one of my workouts to reflect the number 48 for the 48 months I’ve been with F3.  We had 5 guys show and all put in hard work today.  We managed to avoid the sprinklers by working out up at the track.  That doesn’t mean we left with dry shirts!

Weather was nice, spotty clouds, and little muggy.

1 minute warning, intro, disclaimer, prayer

Mosey to the block pile, grab one, and head up to the high jump area.  We warmed up with 48 warmup reps:

  • 12x SSHs IC
  • 12x Overhead Claps IC
  • 12x AirSquats IC
  • 12x Hill Billy’s IC

After the warmup we turned on some tunes (93.1 FM which is a good station, but maybe not the best workout music) and intertwined block work (OYO) with 4-count mary exercises (mostly IC but some OYO):

  • First block exercise is 10x Block Jump Burpees
  • Mary time…  12x Flutter Kicks & 12x LBCs
  • Next block exercise is 20x Block Thrusters
  • Mary time…  12Monkey Crunches & 12x Reverse Crunches
  • Next block exercise is 30x Block Bear Hug Squats
  • Mary time…  12Freddy Mercurys & 12x Gas Pumps
  • Next block exercise is 40x Block CFTGs
  • Mary time…  12Windshield Wipers & 12x LBFCs 
  • Next block exercise is 80x Block Overhead Presses
  • Mary time…  12Boxcutters & 12x Outlaws
  • Next block exercise is 60x Block Toilet Squats
  • Mary time…  12American Hammers & 12x Rosalitas
  • Next block exercise is 70x Block Bent Over Rows
  • Mary time…  12Hello Dollys & 12x Rosalita Whips
  • Next block exercise is 80x Block Bench Presses
  • Mary time…  12x High Hello Dollys & 12x Bay City Scissors
  • Next block exercise is 90x Block Sumo Squats
  • Mary time…  12x Boat Canoes & 12x V-Ups
  • Last block exercise was almost 100 yards Overhead Block Carry (48 yards out, then back )
  • Last Mary time…  12x E2K to the left & 12x E2K to the right

If you were counting, that was 480 block reps and 480 2-count ab exercises.

Return the blocks and head back to the shovel flag for the Announcements, Prayer, PoA.


  • Saturday’s workout will be located near the track, so park at CAT
  • 8/24 – Stomp the Swamp
  • 8/24 – Jailbreak Escape
  • Labor Day Weekend – Ruck event in Chapin (DriSoket has info)
  • 8/30-31 – GoRuck Tough/Light in Columbia
  • 9/6-7 – BRR


  • Overage’s friend Tyrone Davis passed away
  • Blindside’s daughter