Dragons, Lieutenant’s, & Hightower’s Oh My

QIC: Blue

Date: 10-17-20

PAX: Nordic Track, Pound Dog, Hambone, Burrito, Jorts, Afterbirth, Dundee


A brisk 40° (felt colder), clear skies & and slight breeze. Perfect morning for a Blue’s Q


  • SSH x 20 IC
  • WMH x 10 IC
  • Iraqi Tea Time x 10 IC
  • Burpee x 5 OYO
  • Forward Fold x 10 IC
  • Bat Wings (LBAC x20, Hold, Reverse LBAC x20, Hold, Overhead Clap x 20, Hold, Seal Clap x20, Hold)
  • SSH x 20 IC
  • Burpee x 5 OYO
  • Mosey to the Track

The Thang

The Welsh Dragon

Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first. Mosey back to corner of track.

Lt. Dan

Punishing leg exercise that is a cousin (of sorts) to Jack Webb. Named after Lt. Dan in Forrest Gump, it combines 1 squat followed by 4 lunges (alternating legs) in ascending order (maintaining the 1:4 ratio). It will leave the PAX feeling like “they ain’t got no legs”. Start with 1 squat 4 lunges, mosey to next corner of track, 2 squats 8 lunges, mosey to next corner of track……..continue to 8 squats 32 lunges, mosey to starting corner of track.

Quarter Mile Monkey Humper

25 Monkey Humpers, mosey to next corner, 25 Gorilla Humpers, mosey to next corner, 25 Monkey Humpers, mosey to last corner, 25 Gorilla Humpers Q controlled up/downs.

The Hightower

As the Nation knows, F3GrandStrand lost Jacob “Hightower” Hancher this past weekend as he was serving as a Myrtle Beach Police Officer. EOW: 10/03/20. We did a full workout to honor him. This is a part of the workout based on a very apropos Bible Verse: Matthew 5:9 Blessed are the peacemakers, for they will be called children of God. So – 5 Exercises – 9 reps each. 1) Burpees 2)Bodybuilders – burpee with Plank jack 3)Triple Merkin Burpees – burpee with 3 hand release merkins 4)Triple Jump Squat Burpees – burpee with 3 jump squats 5)Putting them all together – Triple Merkin Triple Jump Squat Bodybuilders – burpee with 3 hand release merkins, plank jack, and 3 jump squats.

Mosey back to flag, 2 4×4 Burpees & a Navy Seal Burpee OYO for time.


Something that’s been on my heart lately is how the world sees Christians. I read something or heard something a few weeks ago, “Christianity isn’t about being right”. That has stuck with me and come up so many times since then. A couple other points that have been impactful to myself are……”Christianity is about transformation not morality” and “It’s interesting that YOUR religion is the TRUE one”. Just a few things that have been weighing on my heart as I continue to figure out who I am as a child of God, a husband, a father. These are thoughts meant to just make you think. Sweet