Hold up, Hey! F3 Errryday!

QIC: Candu

Date: 12/13/2019

PAX: Dirk, Sunburn (respect), VSquared, Lady Scot (da da, da da da), Back Fire

AO: Boneyard


The dreamiest


SSH x 20 IC

Willie Mays Hayes x 10 IC

Windmills x 10 IC

Slow Squat x 15 IC

Deep Squat Hold x 10 IC

One Leg Bulgarians x 10 OYO

Split Leg Lunges x 10 IC each leg

Split Leg Lung Hold x 10 IC each leg

Slow Merkins x 5 IC

Low Merkin Hold x 10 IC

The Thang – Hold Up, Hey!

Partner Up

Round 1: Split Lunge, one leg on the bench, down position

Partner does 10 SSH IC

Switch Legs

Partner does 10 SSH IC

Partners switch

Round 2: Decline merkin, down position

Partner does 10 JumpSquats

Switch Partners

Round 3: Bench Dip, down position

Partner does 10 Squats IC

Switch Partners

Round 4: Incline Merkin, down position

Partner does 10 Crab Rocketts IC

Switch Partners

Round 5: Carolina Dry Dock, feet on bench, down position

Partner does 10 Crab Rockett Toe Touches (effin genius) IC

Round 6: Step Ups x 10 IC each leg

Partner holds a Bulgarian down position each leg during your set

THEN AFTER ALL THAT WORK we men went to the pullup bars

Round 1 – Personal Best- all the body intertia ya wanna put into them

Round 2 – Personal Best- perfect form

Round 3- Personal Best- Hold Up (hold in the up position) as long as ya can

Dealers Choice (Vsquared chose all ya got) Body Inertia – as many as ya can

3 burpee buses, 2 passed each other and I about lost it

A few stretches to cool off


I was rather eloquent in the COT but can’t replicate it here. Shoulda just showed up BOIII

Take time to be alone with your faith


Vsquared cadence during Crabwalk Rockette kicks was… kickin!

If you aren’t singing, “Laaaaady Scot! da da, da da da! Lady Scot! da da, da da!” when he posts, you aren’t living your best life.


The Gloomy’s is already being called “The Party Of The Year in 2020” by some acclaimed critics. Jan 13th Natty Champ Night – wifey only – BYOB

NEWS FLASH: 2020 hasn’t even happened yet!

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