Another great morning to push yourself. Not many breathers today for the PAX of 15 that showed up ready to work. No FNGs. Some mumble chatter, a lot of sweat  and a frequent call for 10 burpees OYO. Here we go…


SSH x 15, IW x 15, 10 Burpees OYO

The Thang

Run to the entrance of the park – 10 Burpees OYO

Run to the corner of Glen Eden – 10 Burpees OYO

Run down Glen Eden to the back entrance of the park – 10 Burpees OYO

Run up the Greenway to the soccer field

10 Rounds of Tyson. 40 reps each round. No real breathers.

Round 1 – thrusters

Round 2 – single leg merkins

Round 3 – sumo jump squats

Round 4 – LBC

Round 5 – wide arm merkins

Round 6 – star jumps

Round 7 – American Hammers

Round 8 – CDD

Round 9 – Prisoner Squats

Round 10 – Spider man merkins…. hard work be the PAX

Run to the back entrance of the park on Glen Eden – 10 Burpees OYO

Run to the top of Glen Eden – 10 Burpees OYO

Run to the entrance of the park – 10 Burpees OYO

Run to the start for Mary….

Plank, L/R arm high, L/R arm/leg high, plank jacks x20, chilcutt, chilcutt peter parker x 10, box cutters x 20, 6″ leg hold 1 minute…. 10 Burpees OYO…. done.

Fudd took us out with grace. Thank you, sir.

Announcements – Second Empire 5k on 4/23. See Mayhem or sign up online. Great family event. Need Qs at Dawn Patrol and other sites (see moleskin). Make sure to recover – posting is important but we all need to rest our bodies at time.

Prayer requestRain Man‘s sister, Box jump having surgery, families traveling during spring break.


  • Rogers and Fudd were talking about how much they loved Deliverance‘s tabata work out at UJ. See Captain Kangaroo escalator GIF to Gnard Dog.
  • Lots of mumble chatter at the start. Dropped significantly with each “10 Burpees OYO” call
  • “Suck it up, boy” was a common saying I heard growing up. I never could tell if my Dad was serious or not. It always stuck with me though. On the run back this morning, I had to tell myself to ‘suck it up.’ I was tired, my legs hurt from the mile test and ethanol… yet I knew I had to find another gear. Everyone dug deep today and put in some solid work.
  • Sign up to Q – Not just in F3, but in your home and Church. Can you “Q” a Sunday School lesson?, Can you “Q” a workout with your family? I’m honored to be with this group of men early each morning. It’s given me confidence that I can do more…should do more. YHC will be “Qing” his first Sunday School lesson this week. If it doesn’t work out… 10 Burpees OYO for the class. Be confident, Be strong…. trust in God… and lead.

Always a pleasure.