Fitness, Fellowship, Faith

Day: June 16, 2022

The Goat – 6/16/22



  • SSH
  • Don Qs
  • Imperial Walkers
  • Gravel Pickers
  • Mountain Climbers

The Thang

Start mosey towards BB court and along the way, stop under train trestle for wall sits with O/H presses. Move on to BB court for some BLIMPS

  • Burpees x5
  • LBCs x 10
  • Imperial Walkers x 15
  • Merkins x 20
  • Plank Jacks x 25
  • Squats x 30

Start mosey back towards Main St but make another stop under trestle, or for today it was like a sauna (hot, humid, and hot & humid)

Hip Slappers x 12 I/C

Dirty Hookups x 12

Shoulder Taps x 12 I/C

Wall Sits with O/H Presses x 10 I/C

Rinse and repeat x2

Short mosey to upper parking lot behind shops for some partner work, Dora 1, 2, 3.

Partner 1 runs around building while partner 2 performs exercise then Partner 2 runs while Partner 1 performs exercise.

100 Merkins

200 Squats

300 Flutterkicks

Once complete, mosey to back alley along train tracks for some Zombie Walks

Finish up at Shovel Flag for some core; LBCs, more flutters, American Hammers, Nolen Ryans


The Pledge



Prayer Request/Praises

YHC closed us in prayer.


Breaker Breaker


The Storm – 6/7/22



  • SSH
  • Don Qs
  • Gravel Pickers
  • Burpees

The Thang:

Mosey to the baseball field  and back to upper parking lot

Goodies were placed in 10 parking spaces with a called exercise and # of reps. Each Pax finds a spot to start, complete the called exercise and reps, run around the parking lot and to the next exercise. Rinse and repeat AMRAP….

  • Sandbag Bent Over Rows – 15X
  • Large Coupon – O/H Presses x 15
  • Kettlebell 35# – KB Swings x 20
  • DB’s  – Curls 10x per arm
  • Large Coupon  – Squats x15
  • Merkins  – X20
  • Large Coupon – Flutterkicks  w/holding  coupon x20
  • American Hammers x 25
  • Ruck Plate 30# – Reverse Lunges x 10 per leg
  • Small KB – Tricep Extentions x 15

I think we all completed two rounds with 2.6 miles of running

Back to shovel flag for the pledge.



Prayer Request

YHC closed in prayer


Breaker Breaker

Wolverine Guest Q at Tequila Sunrise – June 10, 2022

Warm Up
Four laps around the track.
Mountain Climbers

Round 1
30 Ranger Merkins
20 Jump Tucks
20 Big Boy Sit ups
Take a lap

Round 2
20 Carolina dry docks
40 squats
50 LBC
Take a lap

Round 3
20 diamond merkins
20 bomb jacks
20 crunchy frogs
Take a lap

Round 4
30 dips
25 jump squats
15 donkey kicks
Take a lap

Mosey over to the wall. Wall sit. Two pax would run out to the paved lot and perform an exercise. We did this for two rounds.

Mosey over to the play ground. 5 rounds (10 dips and 5 pull ups)

Mosey over to the school parking lot for sprints and gassers.

Speed Racer Guest Q at Tequila Sunrise – June 3, 2022

Warm up
Imperial walker
Maracan night club
produce picker

Paula Abdul bear crawl
2 spots forward 2merkins, 1spot backwards 1merkin.

Mosey to next parking lot

Global warming (hold Al Gore while side shuffle) I called random exercises with rep count. Once work was done recover to al gore and keep shuffling.
5 burpees, 20 American hammers, 10 CDD, 20 Freddie mercury, 10 Diamond merkins, 20 flutter kicks.|

Walk like an Egyptian ( Indian run) lunge walk, PAX in rear does 3 burpees then run to front. We completed 1 revolution.

Partner up for Dora around track.
100 merkins, 200 squats, 300 LBC.

Then back to parking lot for some AB lab to finish.
The Elwood, the goofball, dying cockroach, hello dolly, crunchy frog, 6inch hold, dirty dog, Nolan Ryan, mountain climbers.

Back to COT. I talked about being driven rather than motivated.

Pub Crawl

To change things up, I asked Roscoe to bearcrawl 20 feet before any runners can start running.
Because of his act of special trust and confidence in the Q, I hereby deem my backblast Pub Crawl.


Then we ran to Panera Bread down towards Franklin Blvd and back. Some fast. Some slow. Most somewhere in between. Some ran EC to the pub and back. Some ran over 5 miles. Some didn’t. All got better.

F3 Dads Folsom 7am Saturday
PT test Gashouse 7am next Saturday

Prayer requests
Defib friend
Roscoe friend
Those on IR
Those kind of off IR

YHC took us out.
Again, big shout out to Roscoe. BB could not have happened without you today!

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