• Post Type:
  • When: 03/19/2019
  • AO:
  • FNG's:
  • PAX: VooDoo, Watt's Up, Honey Do (R), Mayor, Pedal, HIPAA (QIC)

No, I’m not referring to the leg either. Wanted to get these HIMs that come out to Bulldog Jacked Up for Spring/Summer. No soccer arms ’round here.



Jacked Up (F3 Exicon Name)

SSH x 50 IC
Seal Jacks x 40 IC
Plank Jacks x 30 IC – I “Jacked up” the cadence call on this, not once but twice. In the end we still did 30 IC.
Crossover Jacks x 20 IC
Lil Gumby’s In The Woods (AKA Smurf Jacks) x 10 IC

The Thang:

Bears & Bells

Get into Bear Crawl position with your Kettlebell on the pavement between your feet. Reach between your legs and pull the bell across the pavement passed your head. Now, bear crawl forward until the bell is between your feet again, and keep repeating across the length of the parking lot which was 65 Yards.


Kettlebell one arm overhead. Walk 30 yards and switch arms.


7’s – Renegade row (1 each arm is 1) at one end, Farmer Carry 30 yards, Curls at the other end, Farmer Carry back


Kettlebell Swings x 20
Little Gumby’s in the woods x15
Kettlebell Curls x 20
Diamond Merkins x15
Kettlebell Rows x 20
Mountain Climbers x15
American Hammers x 20 (count Right side only)
Plank Jacks x15
Tricep Extensions x 20
Burpees 5
Goblet Squats x 20
Monkey Humpers x15
Single Arm Bench Press x 20 (10 each arm)
Crab Cakes x15
Single Arm Shoulder Press  x 20 (10 each arm)
MNC x15
Dead Lift x 20
Chilly Jack’s x15
Upright Rows x 20 or 10 each arm
Plank jacks x15




Mentioned the F3 Mental Battle on 3/27. Briefly touched on depression, anxiety and other mental health things. Encouraged PAX to listen to C-SPANS roundtable/podcast on the topic. As we only have two workouts on Wednesdays, we will expand the Mental Battle to Tuesday and Thursday next week to cover more AO’s. End your workout at 0605 to allow extra time in COT to talk about topic.


SFN-CFN April 13th

Convergence March 30th

Mt. Mitchell Climb May 5th

Bible Study at Allen Tate’s house next Thursday 3/28 – Kingdom Man is the topic

Prayer requests:

Honey Do’s family, VooDoo’s family, Watt’s Up family & Mayor

YHC took us out.


Mayor, glad you came out this morning. I always enjoy having you at a workout as you seem to bring laughter to the PAX. I know you are battling some health issues right now but continue to push through and push the rock. Thanks to Pedal for volunteering to lead Bulldog next week. Thanks to Watt’s Up for stepping up and taking PainLab Q when most are going to be gone for P200.