• Post Type:
  • When: 12-10-15
  • AO:
  • QIC: Outhouse
  • FNG's:
  • PAX: Top Hat, T Square, Jobu, Monk, Linus, Roscoe, Dolph, Yak

Warm Up

SSH X 20

Mt Climbers X20

LBC x 20

Mason Twist x 15

Imperial Walkers x 15


Mosey to Flag for Pledge

Stop at tailgate of Truck for a 15lb sandbag

Mosey up the road to top of hill to start the Thing



8 sandbag exercises 3 sets each with said cardio workout between each set

  1. Squats x20 3 sets run down stairs SSH at bottom x20
  2. Rotational Dead Liftx15 3 sets  High Knees to edge of parking lot and back
  3. High Pulls X 15 3 sets LBC x 15
  4. Squat shoulder press x15  3 sets 10 merkins
  5. Clean and press x 15 3 sets run down and back up steps
  6. Side Lunges x15 each leg 3 sets  10 jump squats

Mosey across the road to grass hill near train tracks

7. Shouldering x10 each side 3 sets run up hill with sandbag and back down

8.Overhead Shoulder Press 10 each side 3 sets 5 CDD


Mosey back towards parking lot down the stairs. Stop at painted wall to show respect.

15 Bob Ross with each arm (shadows on the wall made this weird)

Mosey back to truck and drop sandbags.

3 min of Burpees to finish off the workout.



Prayers- Feelgood in loss of close family friend and co-worker

Thanks for the opportunity to lead this morning. As I think back over the past 7 months since starting F3 it is amazing how different my  focus is everyday.