BearCrawl-Burpee-BigBoy-Broad Jumps

QIC:  Skitch

Date: 06/11/2020

PAX: Back Pew, Money Ball, Candu, Flop, Doodles, Sunshine, Ohms, Chief, Pebbles, Hansen, Blindside, Coverup, Cowbell, Red Tees

AO: Hill City


Cooler than summer.


SSH x 40 IC, Forward Fold, Willie Mays Hays, Calf Stretch, Imperial Walkers

The Thang

Mosey to first field and line up toward the field
Bear Crawl-Burpee-Big Boy-Broad Jumps

PAX Bear Crawl in cadence to Q’s count to 10, then 20 burpees on your own, then 30ish big boy situps until Q calls halt/recover, then 40ish broad jumps. First field completed, rinse and repeat across the circle field toward the coupon collection at the base of the Great Hall.

Select coupon(s) and alternate between lunging and mosey with coupon(s) until reach the bottom of Mt. Midoriyama by way of the dip circle where dips were done in cadence.

10 burpees, Bernie up Mt. Midoriyama, mosey down, big boy situps until 6. 10 burpees, bear crawl up Mt. Midoriyama, mosey down, big boy situps until 6. 10 burpees, backwards bear crawl 1/3 way up Mt. Midoriyama, mosey down, big boy situps until 6.

Pick up coupons and mosey back to return coupons. Mosey sans coupons to side of first field. Line up and lunge to parking lot. Time.


Psalm 84. Q shared and meditated on the psalm and expressed how much he longed to get back together with others in house of worship.
BALL OF MAN: Took a knee and prayed it out.


40ish broad jumps in a row is a lot. 20 burpees in a row is a lot. It’s easy to run without a coupon. Thankful for the community of F3. Still missing gathering for worship. It was great to have Cowbell and Hansen back with us. Red Tees was in town. We maxed out Longhorns.


July 4 convergence at new Battlefield AO in Ft. Oglethorpe.

Recent Backblasts

    2 are better than 1

    The Scene

    Hill City. Roughly 60 degrees with a steady rain to start the morning off.

    Warm Up

    • SSH IC x 12
    • Windmill IC x 12
    • Cotton Picker IC x 12
    • Alternating Toe Touches IC x 12

    The Thang

    Mosey to Riverwalk for some sprints.

    • Sprint to first light pole and back followed by Mountain Climbers IC x 10
    • Sprint to first light pole and back then to second light pole and back followed by Peter Parkers IC x 10
    • One long sprint to third light pole followed by 10 burpees

    Mosey under the bridge to get out of the rain

    • Wall sits with Muhammad Ali IC x 15
    • Wall sits with upper cuts IC x 15
    • Wall sits with push press x 21

    Mosey to center stage for some box jumps & dips

    • 10 box jumps
    • 10 dips

    Rinse and repeat three times
    Angus took us back to the Love Shack since I’m still figuring out the layout of Hill City.

    • Step Ups IC x 10
    • Incline Merkins IC x 10

    Rinse and repeat three times
    Quick walk to base of hill

    • 2 sprints up
    • 1 bear crawl up

    Return back to Love Shack for some Mary

    • LBC IC x 10
    • RBC IC x 1
    • Flutter kicks x 10
    • Freddy Mercury x 10
    • WW2 sit ups 10


    WOD: Two are better than one, Because they have a good reward for their labor For if they fall, one will lift up his companion. Ecclesiastes 4:9-10

    I feel that these verses describe F3 accurately. No one would run sprints alone at 530 AM on a rainy Tuesday morning. Everything in life is easier when you have someone there motivating you to not give up. I remember being intimidated at my first workout in Knoxville didn’t help I pulled up to the parking lot seeing 20 or so guys around the shovel flag. I thought I would be too slow and not be able to keep up. Well I was slow but some of the faster guys dropped off to the back and pushed me to keep going. That was back in November and here I am in April Q’ing and hopefully pushing you all to be better. Wish I wasn’t traveling as much but I’m excited for what’s to come. I leave you all with this quote “If you want to go fast go alone, but if you want to go far go together.”

    • Steam Engine