Killer B’s is the Bee’s Knees 3/3/20

QIC:  Pebbles

Date: 03/03/2020

PAX: Teflon, Peanuts, Sidekick, Fissure, Backfire, Doodles, Candu, Moneyball, Ascot, Blindside, Jazzy Jag, Sunburn (R), Mayhem (R), Best in Show (R), VSquared, Jabooti, Dirk

AO: Boneyard


Cool but, by golly, not raining.


15-Squat Press | 12-Dive Bombers | 12-Smurf Jacks | 12-Forward Fold -> All IC

Mosey around the boneyard to a random spot in a parking lot for Circle Burp -> Burpee count 18

Mosey back to starting point

The Thang

Killer B’s

PAX lined up at the starting line with marker flags lined up ahead at 10, 20, & 30 yards

Everyone broad jumped to the 10 yard marker then did the following exercise:

10 Burpees | 10 Bonnie Blairs | 10 Big Boy Sit-ups

Rinse and repeat 2x, then Bear Crawl back 30 yards to start. -> Burpee Count 30

Jail break/Mosey across parking lot until the six is in.


Dora: Partnered up. 100 cumulative merkins while partner bear crawled 20 yards


Circle Burp -> Burpee Count 18

Dora: Partnered up. 100 cumulative squats while partner lunged 30 yards


Killer B modified. PAX lined back up, Broad jump 30 yards, 10 Burpees, 10 Bonnie Blairs, 10 Big Boy Sit ups. -> Burpee Count 10

ABS: 15-Back Plank | Boat/Canoe until exhaustion | 15- Box Cutters | Boat/Canoe again-into infinity

Wait, still have 5 more minutes?!?! One last circle burp for the win -> Burpee Count 18

Total burpee beatdown count -> 109×18=1,962


Let love be genuine, Abhor what is evil, hold fast to what is good, love one another with brotherly affection. Out-do one another in showing honor. Do not be slothful in zeal, be fervent in spirit, serve the Lord. Rejoice in hope, be patient in tribulation, be constant in prayer… Rejoice with those who rejoice, weep with those who weep. Romans 12:9-12,15

I’ve met guys young and old that are “apart” of small groups, bible studies, classes, etc that say they don’t truly feel apart of community. I applaud F3 men for changing the game and continuing to change the game. Live your best Romans 12 life. Showing the true marks of what it means to follow Christ.


Everyone was so sad when the workout was done, I heard on multiple occasions that there should be more burpees and boat/canoes, I thought they were going to break out in a riot.


Um- I am on Q again at The Battlefield this Saturday. Come on out and lets get this thing legitimized!

Recent Backblasts

    Did I ever tell you about the time a transvestite stole all our stuff at the Landfill?

    QIC:  Sunburn

    Date: 01/18/2020

    PAX: Pink Panther, Money Ball, Radiohead, Skitch, Prosciutto, Fissure, Uncle Fester, Fly By, Gusher

    AO: Landfill


    A little cold but the wind died down, we beat the rain and it didn’t take too long to warm up.


    Forward Fold, Morning Stretch, 3rd Grade excersise. Calf Stretch, Slow Merkins, Little Baby arm circles, forward and backward. Carolina Dry Dock, Upward Dog, Downward Dog etc. Mosey downt to the bottom gate.

    The Thang

    Mountain Climb – Slow & Steady
    Be serious-Do you think anyone is reading this? I think everyone is scrolling to the bottom to here the story of the transvestite who stole our stuff.

    Starting at the bottom of the hill, leg kick toe toaches to 2nd pole. Lunges to 5th pole then Bernie Sanders up to last pole. 5 Burpee’s. Repeat sequence up to next level.

    High Plank, low plank, merkins, Carolina Dry Docks, Air Squats.

    Repeat sequence of toe kicks, lunges and Brenie Sanders around dog park.

    Suicides in parking lot. – 10 Burpees run to opposite end and 1 Air Squat, Run back and 9 Burpees, 2 Air Squats. Etc. Etc until you’ve finished 1 Burpee and 10 Air Squats.

    Mosey back up to main parking lot. LBC’s, Planks High/Low etc.

    Merkin Countdown: 10 merkins, run around end of lot and 9 Merkins etc. etc.

    This is when all hell broke loose.


    I have no idea what went on during the COT. Fissure, Money Ball and I were out fighting crime. I think Skitch led it and prayed for the safe return of our stuff (This prayer was answered in 10 minutes)


    Just your typical day at the Landfill.

    Thank God Radiohead had a BM or we may not be here today, well at least a few phones, jackets and car keys.

    Here we are just doing our thang and Radiohead comes walking out of the bathroom post BM saying “I hope you didn’t leave stuff up there on the picnic tables. Someone just drove off with a bunch of stuff, he kind of looked like a transvestite.” Our first reaction was to run up and check our stuff becasue who these days doesn’t leave their phones, car keys and sweatshirts unattended in a public park while working out a half mile down the hill. Still no reaction to the words “he kind of looked like a transvestite”. I could only think of my new I-phone and now regretting not buying the insurance. The police were called as we stood around in disbelief that some had no way to get home because their keys were stolen, some of us were in despair that our phones were now gone and my whole worklife is on that thing and I had a busy day a head of me, while others were now shivering because they no long had a sweatshirt to keep them warm.

    It was a this point our resident technoweenie Prosciutto reminds us that our phones can be tracked. Immediatly Fissure calls mama at home to find his phone and me, (Sunburn) calls son, (Ascot) to track mine. He and the daughter in law had just downloaded some find your friend app so they could keep track of us. Well Ascot wasn’t answering but we took the locaiton given by Mrs. Fissure and Sunburn and Fissure took off in pursuit to locate the perv….I mean perp.

    Fissure and I figured out which way to go and ran into a Red Bank Police officer who had someone pulled over but ends up wrong person. Meanwhile Money Ball shows up in his fancy new F150 with Ascot blowing his phone up with my phone location. I commence to call Ascot who is totally confused but I tell him don’t ask questions just direct us. So like the obedient child he’s always been Ascot directs us to the location my phone is pinging and we come around the corner to see the light colored Ford SUV as discribed by Radiohead post BM.

    We go charging up the hill with Money Ball behind us in his fancy new F150 and slide in sideways blocking the driveway and we jump out like Crockett and Tubbs chasing smugglers and that’s when Radioheads words come back to me, “he kind of looked like a transvestite” Yes folks, there she was in all her glory, pink dress, blue eye shadow, red lips and harry arms. At first we thought it was Red Tees but then we realized Red Tees has much nicer skin. We must of scared the perp becasue she immediatly stretched out her hands with the loot and said she came back to call the cops becasue she thought someone would be missing them and maybe someone left them there overnight.

    We called the cops who apparently don’t know their own streets becuse I had to walk down to Dayton Blvd and flag them down as they were looking for us. We chose not to press charges, a police report was made and we returned with our phones, keys and sweatshirts to live another day. This my friends is how F3 lore is made.

    As we returned and told our war stories with the remaining PAX at the AO Skitch had the best question of the day, “Did you invite him to F3?” Remember PAX, always be recruiting. F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership. Leadership by many this morning led us to reunite with our possessions. Never take anything for granted. I’m sure the rest of the PAX from todays workout did the same as I did. We went home, we hugged our loved ones and held them in a long embrace with tears in our eyes and telling them how much we love and appreciate them. Be safe out there friends, appreciate what and who you have in your life, but most of all, DON’T LEAVE YOUR STUFF ON A PICNIC TABLE IN A PUBLIC PARK! this time it was a transvestite, next time it could be a unicorn.


    Nothing to report here.

    Recent Backblasts

      The Mountain Between Us

      QIC:  Sunburn

      Date: 01/02/2020

      PAX: Burrito, Blindside, Bumblebee, Friar Tuck, Holy Kiss, Money Ball, Laces Out, Pomade, Prosciutto, The Count, FNG-Thighmaster, Whittler

      AO: Smackdown


      A bit chilly but we survived.


      Wrong Way Lap on track. SSH’s, WMH’s, TGE, LBAC, forward, reverse, Overhead Press, Morocan Night Clubs, Seal Claps

      The Thang

      Is this what you call a stadium?

      Box Jump to top (All 5 levels) 10 Merkins @ Top / LBC’s at Bottom – Repeat 5 Times

      Another wrong way lap and we’re behind the bleachers:

      Suicides with Air Squats x 10, Suicides with walking lunges x 3, Suicides and return for 10 burpees.

      To the goal line we go for 20 yard walking lunges, broad jumps with Merkins, Carolina Dry Docks and smurf jacks in between. Bear crawl to about the end and we are done.


      Since it’s the begining of the year we’ve been talking goals and commitments. Today we talked about each day we have the opportunity for a new begining. We cannot rewrite the past, we cannot go back and change a situation that’s happened in the past that we’ve regret. What we can do is go from this point forward to make the right choices, do the right things and continue to move forward in our pursuit of bettering ourselves. We can learn from our mistakes and bad decisions in the past but don’t dwell there. Most importantly, one of the things that hold us back from moving forward and growing is that we have not forgiven ourselves for those shortcomings of the past. In order to grow and move forward we need to know we have been forgiven by Our Father and now we need to forgive ourselves.


      I’m a little disappointed I was not presented with a smoking jacket with the Smackdown Logo, however I am thrilled that they would allow someone that lives on the other mountain to come over and Q for them. I haven’t lived in this town long but I do know the labels given to these two communities. new money vs old money but truth be told, when working out in the gloom everyone is just trying to make it to the COT. Money is overrated anyway so stay away from debt, it’s not your friend.

      Little known fact. My goal was to keep Burrito as quite as possible. No-one caught on that every time Burrito started to talk his non-sense I called out 5 burpees. Wouldn’t you know it during the COT Burrito got one of his stupid awkward jokes in which certainly was cringe worthy.

      *Full disclaimer: Excersises described in The Thang may or may not have happened. At my advanced age I could have written the back blast right after the workout and still not gotten it right. So, most of it happened at some point during the beatdown and some of it I just made up because it sounded good.


      Gloomies – Burrito to MC and what a job he did!

      Recent Backblasts

        Burpee Bus Beat Down – Boneyard

        QIC: Sunburn

        Date: 10/29/2019

        PAX:   IronButt, Dirk, Cliffhanger, Peanuts, Ascot, FNG-Vanilla, FNG-Lady Scot

        AO: Boneyard


        60 Degrees at game time. Dry, no wind. Perfect morning for excercise.


        SSH, Forward Fold, Willie Mays Hayes, Imperial Walkers, Little Baby Arm Circles, LBAC Backwards, Seal Claps. Mosey to the far side under tennis courts.

        The Thang

        Round 1 x 2

        20 Box Jumps on wall

        25 Wall Dips

        20 Step Ups

        25 Incline Merkins

        30 Air Squats

        15 Carolina Dry Docks

        Round 2 x 3 Ab Suicides

        25 LBC’s / Run to first light post and back

        20 Each Leg – Flutter Kicks / Run to second light post and back

        15 Crunchy Frogs / Run to third light post and back.

        Hold Al Gore until 6 is in.

        Round 3 x 2 Burpee Beat Down

        Burpee Broad Jump to first light post / Run Back

        Lunge to far light post / Run Back

        Hold High Plank until 6 is in.

        Wall Sits – Joe Frazier’s – Mohamed Ali’s

        25 Smurf Jacks

        Mosey back to parking lot for a quick round of Mary.


        Balance and consistency are important eliminates to success and sanity. Without balance and consistency we loose our direction and we are prone to wonder to and fro.


        Pretty quite this morning. Part was due to counting OYO cadence and part was we were just tired and part was the FNG’s were quite because their new and didn’t know anyone. It was noted by IronButt that we miss Candu’s chatter, hope his bone spurs get better.

        It appears Pebbles fart-sacked, although he did put a disclaimer on Slack “Lord Willing” Smart guy, who’s going to argue with that?


        3 rd Anniversary convergence at the BX

        Thanksgiving at Hill City hosted by Skitch and IronButt to celebrate their anniversary. Not to each other but F3

        Recent Backblasts

          Get Old, Get through it, Gain Wisdom, Share the Wisdom

          QIC: Sunburn

          Date: 10/26/2019

          PAX: Fissure, She Shed, Ringwald, Uncle Fester, Skitch, Cowbell, Back Pew, Moneyball, Captain D (Sandhills, Columbia, SC), FNG – Farmhouse

          AO: Landfill


          Slight Rain and cooler then its been.


          Disclaimer delivered and ended with “It’s gonna hurt”


          Forward Fold

          Willie Mays Hayes

          Imperial Walkers


          Mosey to the bottom lot


          Little Baby Arm Circles – Forward/Backwards

          Seal Claps

          Raise the Roof

          Bonnie Blairs

          Back Pew Showed up so now we can get started

          The Thang

          Mosey to the entrance of the park

          Sprint/Jog every other light pole until we’re back to the lower parking lot.

          Bear Crawl end of parking lot and job back x3

          Mosey up to THE MOUNTAIN

          Lunges Up to top – Shoulder taps then back down.

          Bernie Sanders to top – Shoulder Taps then back down

          Run to top and back down.

          Mosey to middle parking lot:

          25 LBC’s / Run to end & Back

          15 Merkins / Run to end & run back

          15 Squats / Run to end & Back

          10 Carolina Dry Dock’s / Run to end & Back

          10 Bonnie Blairs / Run to end & Back

          Mosey to main parking lot;

          20 Merkins

          10 Carolina Dry Docks

          25 LCB’s

          Broad Jump Burpees to the end of lot

          End with a 2 minute low plank


          Embrace the the hard things and use them as a chance to learn, overcome and grow. With age comes wisdom and share that wisdom with others.


          She Shed brought his Father In Law (Farmhouse). Lot’s of chatter asking questions. Moneyball decided to to test his pain tolerance by planting himself in the middle of an ant pile. 36 bites later we think he’ll live.


          3 Year anniversary convergence Sat Nov 16th at Brainerd Crossroads (BX)

          New AO at the BX Official launch in 3 weeks.

          Recent Backblasts


            Repetitiously – Adverb

            Repetitiousness – Noun

            Synonyns for repetitious: duplicative, reiterative, repetitive

            QIC: Sunburn

            Date: 10/22/2019

            PAX: Dirk, Pit Stop, Backfire

            AO:  Boneyard


            A bit breezy with a touch of chill. The rain is gone.



            Forward Fold

            Willie Mays Hayes

            Right Over Left/Left over right stretch

            Little baby arm circles forward and backward

            The Thang

            Mosey around the track

            Round 1: 10-Pull-Up’s, 50-LBC’s, 15-Bar Dips, 25 Merkins, 30-Squat Jumps, Lap around track.

            Round 2 : 7-Pull-Up’s, 45-LBC’s, 10-Bar Dips, 20 Merkins, 25-Squat Jumps, Lap around track.

            Round 3: 5-Pull-Up’s, 40-LBC’s, 10-Bar Dips, 15 Merkins, 25-Squat Jumps, Lap around track.

            Round 4: 5-Pull-Up’s, 35-LBC’s, 10-Bar Dips, 15 Merkins, 20-Squat Jumps, Lap around track.

            Round 5: 5-Pull-Up’s, 30-LBC’s, 10-Bar Dips, 15 Merkins, 20-Squat Jumps, Lap around track.

            Round 6 Lighting Round: 5-Pull-Up’s, 5-LBC’s, 5-Bar Dips, 5 Merkins, 5-Squat Jumps,


            Problems, challenges, hardships are all GOOD.  Be glad when these things happen, it’s an opportunity to grow, learn, get out of your comfort zone and become better.


            Full Disclosure. This is basically the same workout lead by Ascot at the Boneyard the previous Friday, I just made a few adjustments. I filled in last minute for the injured Candu and since I was the only one in attendance the previous Friday for Ascot’s beat down which I enjoyed I thought, why not, I’m going with that workout. It was as hard, it was not fun but it was a good workout and I hope everyone got their moneys worth.

            Pretty quite this morning. Small crowd, lots of talk about investment real estate and it was good to see Backfire and Pitt Stop again.


            Dirk’s upcoming Q on Friday. Pretty quite on the announcement front.

            Recent Backblasts

              Daddy Q to the Rescue

              QIC: Sunburn

              Date: 09/24/2019

              PAX: The Count (Respect), Cliff Hanger, FNG-Upper Decker, Mayhem, Best In Show, Wallflower, Peanuts, Candu

              AO: Boneyard

              Still Hot and Sticky –


              Disclaimer Given

              Warm Up:

              Mosey to front parking area


              Baby Arm Circles Forward & Backward

              Forward Fold


              Willie Mays Hayes


              Mosey to the benches

              The Thang

              20 Step Ups

              15 Incline Merkins

              20 Step Ups

              15 Incline Merkins

              20 Step Ups

              15 Bench Dips

              20 Incline Merkins

              15 Bench Dips.

              Mosey to Parking lot

              Suicides Drills

              Run to first light post and back/20 Merkins

              Rund to second light post and back / 20 Werkins

              Run to second light post and back / 20 Diamond Merkins


              Bear Crawl to first light post and back / 20 Jump Squats

              Bear Crawl to second light post and back / 20 Jump Squats

              Bear Crawl to third light post and back / 20 Jump Squats

              Mosey to Excersise Yard

              3 Rounds of 1 minutes of as many reps you can do.

              Pull Ups, Bar Dips, Spring Squats, Decline Merkins


              The topic was adapting to situations. Whatever it is in life we have to adapt to different situations. Not much remains static and knowing when and what kind of change or modification needs to be made is key to successfully moving on.


              Since Ascot didn’t show up for his VQ there was a lot of chatter about consequences.

              We talked about showing up at his house to wake him but we all had to get to work. Come to find out he had a little fire at the house at 2:30 am among a thread of situations that prevented him from being with us. Still no excuse to miss his VQ but Daddy Q covered your A$$ because my love for you is unconditional. Betray me again, you’re dead to me! THIS IS F3


              Last week of IronPax. Up coming VQ on Friday for Ascot 😮

              Recent Backblasts

              It’s a Block Party Ya’ll

              QIC: Sunburn

              Date: 08/16/2019

              PAX: IronButt (Respect), Dirk, Ascot, CliffHanger, Candu, Best In Show

              AO: Boneyard


              Nicer then it’s been but not as nice as it’s going to be. 


              10 SSH

              OYO Forward Fold

              10 Willie Mays Hayes

              10 Hilbilly’s

              10 Imperial Walkers

              10 SSH

              The Thang

              Block Party Weekend

              Grab a Cider Block 

              15 Military Press

              15 Bend Over Rows

              Mosey with your block over to the exercise yard and partner up.

              Partner A Does the exercise while Partner B is on the track. Once Partner A is done with his exercise he runs to swap with Partner B

              15  Merkins / Farmer Carry

              15 American Hammer/Walking Toe Toches

              15 LBC’s/Cusack Mosey (Hold Cinder Block over Head)

              15 Squats / Walking Lunges

              When finished plank or pick up the 6

              Circle Up:

              10 Shoulder Press

              10 Little Baby Arm Circles

              10 Little Baby Arm Circles backwards

              10 Seal Claps

              End with the 2 minute low plank challenge.


              We all have a sphere of influence. Family, wife, kids, work, church or neighbors.  Like it or not people are watching, listening and in some cases emulating.  We can all act correctly, look good and be the man in our public life but it’s what we do in private that matters.  Examine your thought life, examine what you do when no one is looking. Does it line up with what you’re know for in your public life.  Be genuine, be real but most of all be the best you can be.


              Best in Show tried to be Prosciutto today but he caught himself before he sunk too far into the depths of the man crush zone.  He must have been dreaming of gold chains complementing his beautiful hair.

              We discovered today that Candu is scared of feral cats, the man is full of surprises.  We though he was fearless. 

              Ascot still has a broken tail light.  IronButt reminded him of that and Ascot responded with a blow horn. Honestly guys, I raised him better then that.  He must have learned that in college. 

              We were all so glad Moneyball finally posted at the Boneyard…Oh wait, not he didn’t he Fart Sacked.  We’ll forgive him this time, but do it again and you’re dead to me. 


              Told those who have been coming a while that it’s time to Q.  No excuses, Sept schedule will be needing to fill in some slots and I’m expecting some of those spots to be filled up. 

              Recent Backblasts

                Boneyard Tour – Dis & Dat

                QIC: Sunburn

                Date: 07/30/2019

                PAX: WuzntMe, Dirk, Whoopi, Cliff Hanger, FNG-Chester, Jazzy Jag, Lutefisk, VSquared,Iron Butt (Respect x2)

                AO: Boneyard


                It’s July 30th in Chattanooga. What do you want me to say, it’s snowing? Hot, Humid and I’m sweating. 


                SSH, Forward Fold, Willie Mays Hayes. Imperial Walkers

                Mosey to the front lot.  Merkins, Mountain Climbers, Carolina Dry Docs. LBC’s 

                Mosey around the corner for Wall Sits. Joe Fraser, Mosey around the corner for Wall Sits, Mohamed Ali’s, Mosey to next building for Wall Sits, Overhead Press, Smurfjacks

                The Thang

                On our way to the picnic tables:

                Step Up’s – 10 Each Leg, Incline Merkins – 12, Step Up’s – 8 each leg, Incline Werkins – 8, Step Up’s – 6 each leg, 12 Incline Diamond Merkins

                Mosey to the outside wall:

                10 Wall Jumps, 12 Inline Merkins, 8 Wall Jumps, 12 Incline Werkins, 6 Wall Jumps, 12 Incline Diamond Merkins.

                Light Pole Sprint Suicides

                Sprint to the 2nd light pole, bear crawl back, sprint to the second light pole, burpee broad jump back, sprint to the end of parking lot and Bernie Sanders back.

                Mosey to the stadium steps. Ok it’s not a stadium but I’m not sure what to call these concrete seats that overlook a ball field. Bleachers just don’t seem right.

                10 Toe Taps, 12 Incline Merkins,, 8 Toe Taps, 12 Incline Werkins, 6 Toe Taps, 12 Incline Diamond Merkins

                Mosey Back to parking lot speedway.

                Straight Up Suicides 1, 2, 3 light poles.

                Mosey the long way around the track to the workout yard.

                Rotating Circuit:

                2 Sets of 10 Pull ups, bar dips, toe taps, spring squats, chest press

                Mosey back to parking lot

                Easy jog to end of lot and jail break back

                Hard Sprint to end of parking lot and lunge back.

                Time’s Up, this concludes our tour.

                Worked into today’s tour we had about 5 Burpee Buses pass through which translates to 25 additional burpees.


                5 D’s evil uses to destroy you and/or defeat your team.

                1. Discourage

                2. Distract

                3. Distort (the truth with lies)

                4. Doubt

                5. Divide

                The answer is to

                1. Encourage yourself and others

                2. Focus on what matters

                3. Speak Truth to the lies.

                4. Trust

                5. Unite

                If your struggling with any of these, reach out to your F3 Brothers. That’s a big part of why we exist. 

                1 Thessalonians 5:11 Therefore encourage one another and build each other up, just as in fact you are doing.


                It seemed pretty quit today. We missed the chatter of Candu and his occasional outburst of pain inflicted words.  We did discover that Lutefisk has hops and can leap tall wall’s. If this were a multi level marking business I would be rich. My downline Lutefisk brought another FNG – Welcome Chester. 


                Starting Friday August 16 we will be adding Friday’s to the Boneyard. More opportunity for Q’s and VQ’s are encouraged. 

                2.0 workout coming in a couple weeks to the Landfill in a couple of weeks. 

                Lets be praying for each other. Many of us are super busy with a lot on our plates and new things being added to our schedules.  Pray that we are patient with our loved one’s and that we can shine the Light of Christ in every aspect of our lives and do it well. 

                Recent Backblasts

                  Take Out the Garbage: Landfill – Sunburn

                  QIC: Sunburn

                  Date: 07/06/2019

                  PAX: Fly By (Respect), VSquared, Song Bird, Milkman, Sonic (Willy Loman),   FNG-Earmuffs, Geek Squad, Back Pew, Candu, Vila, Skitch, Mader (Willy Loman), LazyBoy (Willy Loman)

                  AO: Landfill


                  Not bad but we did sweat…a lot


                  SSH, Forward Fold, Willie Mays Hayes, Mountainman Poopers, Mosey to lower parking lot by big hill.  Little Baby Arm Circles, LBAC Backwards, Moroccan Night Clubs, Seal Claps, Overhead Press

                  The Thang

                  Mosey across the walkway to the big HILL

                  Bear Crawl to the top and come back down and finish with the 6 then walk it down to the bottom.

                  Lunges to the top and come back and finish with the 6 then walk it down. 

                  Bernie Sanders to the top and come back down and finish with the 6.  Walk it down.

                  Mosey to the playground. 

                  3 Groups Rotating Stations – Rotate through each station twice.  Q’s count 20 each

                  Swing Crunches



                  Mosey to the soccer field:

                  Suicides 20 yards back to goal line and 10 Broad Jump Burpees

                  30 Yards back to goal line and 15 Werkins

                  40 Yards and back to goal line and 25 Shoulder Taps

                  50 Yards and back to goal line and 30 Jump Squats

                  Repeat but cut the reps in half rounding up.

                  Mosey to bottom of the hill.

                  Bear crawl to top then pick up the 6 back to top then walk to bottom

                  Lunges to top then pick up the 6 back to top then walk to bottom

                  Bernie Sanders to top then pick up the 6 back to top then walk to bottom

                  Mosey over to small hill:

                  Bear Crawl to top walk it down

                  Duck Walk To Top and walk it down

                  Reverse Crap to Top and walk it down. 

                  Mosey to soccer field:

                  Mini Yoga session led by Vila

                  Suicides 20, 30, 40, 50

                  50 Yard Jail Break 

                  12 Crunchy Frogs, 12 Hello Dolly or Good Girl Bad Girl, 15 American Hammer


                  We talked about cleaning out the unnecessary garbage in your life in order to become the best HIM you can be. Whether it be what you read, watch or conversations you take part in, life is too short to waste your time focusing on things that are unfruitful, harmful or working counter-intuitive to our efforts to be better. If it’s not accelerating you in the right direction whether it be relationships, goals, work or other then get rid of it and don’t waste time on it.  Clean out the garbage and be free to live. 


                  My pre-blast goal was to have someone splash Merlot, someone cry and someone to either sign me up to sell their house or buy a house or we will exercise until all 3 happen.  Unfortunately none of it happened however Vila gave a fake cry and I wasn’t buying it.  These HIM are excellent and we enjoyed the 3 – Willie Loman who joined us this morning. 


                  Fallen 5 Next Saturday.  

                  Recent Backblasts