4 PAX ready to go, as Tardy flew into the parking lot on two wheels.We were off for my Maiden Q here at Ground and Pound. A cool wet morning, but no rain to dampen our spirits.

Warm Up:

  • Jog to the back parking lot
  • SSH x 20, Good Mornings x 20, Merkins x 20, Mountain Climbers x 20

The Thang:

  • Gassers x 2, Run the length of the back drive/ parking lot, accelerating as you go.

Jog back to parking lot for 10 Rounds with Tyson

  • Round 1: Merkins x 40 (4 stops with 10 reps. each)
  • Round 2; Prisoner Squats x 40
  • Round 3: LBC x 40
  • Round 4: Hand Release Merkins x 40
  • Round 5: Squat Press x 40
  • Round 6: Star Jumps x 40
  • Round 7: Wide grip Merkins x 40
  • Round 8: Reverse LBC x 40
  • Round 9; Run to first station, Bear Crawl to second station, repeat on the way back.
  • Round 10: Burpees x 40 as mumble chatter began, “Can we do just 5? negative, we did 40”

Jog to play ground fence

  • People’s Chair
  • Irkins on curb x 15, I guess you could call them curbkins.
  • Balls to the Wall

Run Back to Front parking lot.


  • Long Slow Flutter x 15
  • LBC x 15

Thats a Wrap !!


  • It was great to have Yosef back to the gloom. Continue to keep his family in your prayers.
  • Isaiah 40:31 “But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run and not grow weary; they shall walk and not faint”
  • Prayer requests: Yosef’s family, jobs for Yosef, and Skyline’s wife, Pergo, recovering from a wreck
  • Convergence at Chavis Park on Saturday April 18th, no other Saturday workouts. Be there.
  • F3 dads and kids, April 25th Fletcher Park. 9:15- 10:30 AM. See pre-blast from Costco and Peach Pit.
  • Mr. Hand took us Out


  • A little rough around the edges, but did manage to survive my first Q
  • It was a pleasure to serve these fine men, who have pushed me along these past months.
  • Several requests for Novacaine at work out’s end, but none dispensed