• When: 03/10/2018
  • QIC: Montross and Slaw
  • PAX: Sparky, Oompa Loompa, Volt, Def Leppard, Gumby, Pockets, Roadie, Sister Act, Montross, Slaw,

Sparky first asked me about taking a Q last month. I am up for a challenge so I agreed but was hesitant about doing a Saturday to start. I have been at this 2 months, was I ready? “Don’t Q it if ypu can’t do it” is going through my head.
Then Sparky suggested a co-Q with Slaw. How could I not do that?!? Slaw will have my back. Sold!!!

I pull in about 6:25 – Slaw and a few PAX are already there. Def Leppard is in the house! Much respect to him, the hip is still hurting but he says he could not miss this. Pressure is on! Slaw and I are ready to deliver!


First, we gotta have music so I brought an Ion boombox. Note: a playlist has been carefully curated over the past 2 weeks by YHC with lots of input from Slaw. First off, Justin Timberlake’s Bringing Sexy Back. Of freakin’ course!!!! Slaw and I report to the center and alternate calling exercises.

  • SSH -15 IC
  • Monkey Humpers 10 IC
  • Plankjacks – 10 IC

Sister Act (maybe it’s Maybeline) is assigned responsibility to make sure the boombox follows us. Others are allowed to help. Oompa steps up.


Montross takes the Q lead for a bit. Can’t Fight The Feeling by Justin Timberlake is cranking throughout Folsom!
– Mosey to the flag and pledge. Pause the music for the pledge.
– Mosey to back parking lot. YMCA is cranking. There was dancing and several PAX joined in.
– Partner up for team abs, 150 LBCs, 100 Flutter Kicks, 50 Big Boys – alternate while teammate runs around parking lot. A little Wham! To get us going but enough “pop” music. We slide into some Whitesnake. Takes us back to a simpler time, one when Sister Act was rocking a sweet mullet (Folsom group text is brutal yo!)

Slaw takes the lead
– Mosey to shelter
– dips, merkins, step ups, derkins – stepping down from 10, 8, 6, 4, 2. Lots of argument about counting but Slaw keeps talkers in check. Queens of the Stoneage, 311, and Chris Stapleton help push us through.

Brandon takes the lead
– Short mosey to shore beside the ampitheater
– Triple nickles on a steep hill – 5 merkins, run down, 5 Slaw squats, Joe Hendrix up (5 rotations). YHC quickly realizes the Hendrix are a BAD idea and announces nur, bear crawl, or run is allowed. YHC is gassed but he is not quitting now! 80s and 90s rock plays on the rest of the way.

Slaw takes the lead
– mosey to the tennis courts
– corner burpees from 12 to 1…a modified version of the beast Slaw dropped on Folsom 2 weeks ago. There was chatter! Oompa carries the boombox all around the courts on his head.

We have a few minutes left so Mary…YHC forgets how Mary works (probably due to exhaustion).
– Pockets steps up and calls 25 flutter kicks IC
– Montross has regained his senses and calls LBCs – 25 IC
– I think someone called more burpees.


Whew, this was a fast paced workout!

Announcements and COT
Lots of prayer requests, Leppard’s family, cancer all around us, Silas has had a fever for a few days now, the family from Costner who lost their home to fire. Sorry if I missed some here guys! Slaw prayed us out.

Slaw also talked about how though we cut up and pick on each other (daily, again, the group text is BRUTAL), we all know it is in fun and this is a great group. I agree!!!


I have been coming to F3 since January 9, 2018…basically just 2 months. I was a Sad Clown for 18 years. I tried to start working out on my own and failed over and over. I am excited to say I am now in full remission of Sad Clown Syndrome and in better shape than I have been since I was 22! Sparky invited me in January and I quickly found it is exactly the motivation and support I needed to get in shape. I am getting better every week and it is because of the support and push from F3. Thank you all for your support! It was an honor to lead with Slaw today. Keep headlocking because there are more out there like me who want this and don’t even know it exists! Share it!