Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Tribute to fallen FDNY Firefighters on 9/11/2001

  • When: 20190912
  • QIC: Motherboard
  • The PAX: Cheetah, Mom Swap, Spooky(R), Motherboard (R)


by Leave a Comment

Yesterday was 18th anniversary of the terrorist attack on USA by Muslim Extremists.  We lost 343 of our brave firefighters that day.

COP
TTT x 18 ic
LBAC x 18 ic
Imperial Walkers x 18 ic

THE THANG
Grab a block and head to open area adjacent to flag

Teams of two for Dora

  1. Merkins 100 each or 200 team total
  2. WWI Situps 100 each or 200 team total
  3. Overhead Press 100 each or 200 team total
  4. Damn Its 43 each or 86 team total

Move to horseshoe pit with blocks.  To represent the 110 floors of the World Trade Center

  1. Step Ups on Wall w/ block:  110 each (55 per leg)

Return Blocks

Mary:

LBCs for 200 seconds (OYO) to represent the 200 people who jumped from the burning towers.
Count-a-rama

Name-a-rama

Announcements

Pledge

BOM

Moleskin
It is important to remember what really happened on 9/11/2001, not revisionist history such as “some people did something” or “airplanes flew into the WTC”.  We experienced a deliberate unprovoked terrorist attack by Muslim Extremists.  It is our repsonsibility to remember history correctly or it will repeat itself.

I Learned How to Spell Nostalgia for This Backblast

  • When: 20190808
  • QIC: Flo
  • The PAX: Hospice (R), Peg, Cannoli, Spooky, Bee Wax, Freeloader, Dockers, Space Cowboy, Good Times, Schrute, Milton, Pretzel, Smokey


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions:  76 degrees

FNGs:  None

COP:

High Knees, SSH, TTT, Don Quiote, Terrible Ts, Imperial Walkers

The Thang:

Seismic recently moved back to it’s old (and newly renovated) stomping grounds on what is now the Rollins Edwards Community Center. YHC was nostalgic about the move and wanted to honor his first workout on this hallowed ground. Thanks to a solid turnout, YHC called an audible and didn’t use the logs, but we still did four corners around the parking lot.

20 Buddy Get-Ups

Buddy up with a partner who you’ll take turns carrying from one station to the next.

Round One:

Station 1: 20 Merkins

Station 2: 20 Squats

Station 3: 10 Burpees each

Station 4: 20 Calf Raises

 

Time out for Big Boy Sit-Ups

 

Round Two:

Station 1: 20 Buddy Get-Ups

Station 2: Seal Merkins

Station 3: Seal Merkins (flapjack positions with partner)

Station 4: 10 Burpees

 

Chill Cut

Bear Crawl 25 yards, complete 10 Burpees, Sprint Back while partner does WWI Sit-Ups

 

Cold War Sit-Ups

 

Catch Me if You Can for ¼ Mile

Bear Crawl 25 yards and mosey to the flag for Mary

Mary:  WW2 Sit-Ups, Pickle Pounders, LBCs, Terrible Ts, Flutter Kicks

Numberama, Namerama, Announcements, Pledge, COT

Devo:

Hebrews 9:27: “Just as people are destined to die once, and after that to face judgment,”

In the wake of our brother Wilson’s passing and the sudden/unexpected terminal diagnosis for another acquaintance of mine, YHC reminded the PAX that life is short and reiterated two points regarding the brevity of our time on Earth:

  1. When we die we’ll face judgment. While F3 isn’t a Christian organization, YHC is a Christian and thus my devos come from that point of view. The only way to have a relationship with God now and in eternity is through Jesus Christ
  2. You never know when your days will be up. Pour into those around you while you can because our time is short.

Moleskin: This week has been rough for YHC. After over a week of no strenuous activity and poor eating on vacation, getting back in the groove has been tough. Calling Cold War Sit-Ups to have a moment to catch my breath and stop the world from spinning wasn’t in the game plan. It was nice to hear afterward that other PAX found the workout difficult. That’s generally the sign of a successful Q.

Thunderstruck….Again and an “Appearance” from DT

  • When: 20190716
  • QIC: Sakrete
  • The PAX: Defib, Fish N Chips, Big Bird, Gypsy, AC/DC, Waldo, Dri, Prime, Robin Wood, Flanders, Splinter, Wreck It Ralph, Spooky (R), Mayhem, Easy In,


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: Clear.  76 degrees and so very very very very humid

FNGs: None today.  They will be back

COP:  15 LBAC Forward IC, 15 LBAC Reverse IC, 15 Hillbillies IC.  Thunderstruck plank merkins (I’m not going to explain this one again.  Everyone knows.  If you don’t then just come to one of my Q’s we will introduce)

The Thang:

Partner up.  Stay with your partner on all runs.  Run to bridge heading towards the entrance.

SET OF 11S

DIPS/INCLINE PUSHUPS TRANSITION IS BEAR CRAWL

At completion partner back up and run to the baseballs at entrance of park.

SET OF 11S

DECLINE MERKINS/ SQUATS TRANSITION IS LUNGE WALK

*Only a couple groups finished.  Time called at 0540.  Partner back up and run back to the flag with the ruckers leading the way.

Mary: PAX LED WW1 SITUPS.  EACH PAX CALLED 3 WW1 SITUPS.

Numberama: 15

Namerama: Defib, Fish N Chips, Big Bird, Gypsy, AC/DC, Waldo, Dri Prime, Robin Wood, Flanders, Splinter, Wreck It Ralph, Spooky (R), Mayhem, Easy In, Sakrete

Pledge and COT  LOUD AND PROUD AS IS OUR CUSTOM

Announcements: RUCK EVENTS COMING UP.  SIGN UP.

Devo:

Don’t Give Up

Love never gives up, never loses faith, is always hopeful, and endures through every circumstance. (NLT) ( 1 Corinthians 13:7  )

 

Have you ever had a day where the only three words that kept you going where, DON’T GIVE UP? Sometimes love means choosing to keep at it, even when you feel at the end of your tank.  Ask God to give you the strength to love others with His enduring love. May He give you the strength to push past conflict.  Love is a choice.  Choose to not give up today.

 

Moleskin:   YHC picked up the Q the night before and really had no plan.  On the fly.  At 4:58 YHC phone went off with a text from one PAX (Bedrock flag holder) informing he had just arose from his beauty sleep.   The return text simply said “being late is better than not at all. Had to call an audible on the flag.  Luckily Defib/Wreck It Ralph had the Magnitude flag.  It was planted to hold prevent the burpees.  The story on late PAX gets better.  Stick around.

At 459 YHC still didn’t have a plan so lets just wing it.  Heard some grief and displeasure as the phone with AC/DC queued up came out.  At least there is consistency in my Q’s.  During the first set of 11’s we saw head lights coming into the park.  Approximately 0514.  The vehicle backed into a parking spot close to the bridge.  The remaining PAX continued working noticing that the driver of said vehicle had not exited.  At approximately 0520 we headed towards the baseballs all running passed the parked truck.  The driver had backed in so we could see clearly that the driver was alive and not appearing to be in any distress.  Was watching something on his phone.  Still no confirmation on what that was.  Approximately 0535 the truck pulls out of the parking spot and heads back to the flag.  We finish the work and get back to the flag to see that the Bedrock flag had magically been planted but driver was still no where to be found.  Deductive reasoning lead YHC to believe that the Bedrock flag had been planted by this mystery truck in the parking lot.  Complete the COT and devotion and walk over to the parked truck and there sits DT in his work out gear.  After a short conversation it was determined that he left his house fully prepared to put in some work.  When he arrived he saw we were bear crawling.  He admitted he wanted to no part of that so he used the time to “send off work emails and work orders”.

I give this dude a lot grief.  He gives it back.  But one thing that dude is is honest.  Oh yea,  THE MYSTERY PAX WAS DT.  RANDY STEWART.  I don’t know if this is considered a fart sack but its not considered a posting either.

 

Who is Qing this thing you or him?

  • When: 20190705
  • QIC: Sakrete
  • The PAX: High Stick, Spooky (R), EZ Go


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: replace with weather

FNGs: They didn’t want to show up today.  Probably too many bad decisions for the forth.  They will be back.

COP:  10 TTT IC; 15 LBAC FORWARD; 15 LBAC REVERSE; 15 T CLAPS; 15 MORACCAN NIGHT CLUB

Thunderstruck plank merkins:  take 1.   Quickly scrapped on account of no signal.

The Thang:

First part of the workout consisted of 4 stops with exercises building on each one.  Stop 1:  Flag.  Stop 2.  On road side of Farmhouse in front of steps.  Stop 3.  In parking lot where the 2 sidewalks meet.  Stop 4:  On back side of the farm house where the sidewalks meet.

STOP 1:  5 BURPEES OYO.

STOP 2: 5 BURPEES OYO, 10 MERKINS ON Q

STOP 3:  5 BURPEES OYO, 10 MERKINS ON Q, 15 WWI SITUPS ON Q

STOP 4: 5 BURPEES OYO, 10 MERKINS ON Q, 15 WW1 SITUPS ON Q, 20 SQUATS ON Q.

STOP 1: 20 SQUATS ON Q

STOP 2: 20 SQUATS ON Q, 15 WW1 SITUPS ON Q

STOP 3: 20 SQUATS ON Q, 15 WW1 SITUPS ON Q, 10 MERKINS ON Q

STOP 4: 20 SQUATS ON Q, 15 WW1 SITUPS ON Q, 10 MERKINS ON Q, 5 BURPEES OYO

When arriving back at the flag YHC gave Thunderstruck plank merkins another try.  Take 2.  No luck.  YHC took phone over to counter by the grill and it magically worked.  *Thanks Spooky*.  Play thunderstuck by AC/DC and hold plank until the say thunder and at that point execute merkin.  If plank is broken run to sidewalk by street and back.*I have no idea why I am still explaining this here.  By now most of you have done this, some more than others, right High Stick*

Assemble at the picnic area under shelter.  This portion was in 4 parts.  All completed in same area.  Part 1.  5 table pullups OYO.  Bear crawl across down sidewalk toward farm house up the steps.  Run around porch and down steps and back to shelter.  Part 2.  5 table pullups OYO, and 10 Carolina Dry Docks on Q.  Lunge walk to steps of farm house and run around porch and down steps and back to shelter.  Part 3.  5 table pull ups OYO, 10 Carolina Dry Docks on Q, 15 Bobby Hurleys OYO (Make sure hand touches the ground each time).  Sumo squat to steps and up steps.  run around porch and back to the shelter.  Part 4.  5 Table pull OYO, 10 Caroina Dry Docks on Q, 15 Bobby Hurleys OYO, and 20 LBC on Q.  YHC instructed this would be the last transition.  Crab walk to the steps feet first.  If your ass hits the ground or you have to stand up do 3 burpees and get back in the fight.  Up steps and run around porch and back to shelter.

Mary: Each PAX called a Mary exercise and “Qed” it.  YHC 30 LBC on Q.  High Stick 5 Captain Thor.  (Do 1 WW1 situp and immediately move to 4 American Hammer.  2 WW1 situp and immediately move to 8 American etc.)  Spooky 10 Body Builders.  EZ Go 30 flutter kicks

Numberama: 4

Namerama: EZ Go, Spooky, High Stick, Sakrete

Pledge and COT: You better damn well believe it.  AMERICA 

Announcements: Tri Sprints over the next couple weekends.

Devo: 

Wisdom Is Supreme

Getting wisdom is the wisest thing you can do! And whatever else you do, develop good judgment. (NLT) ( Proverbs 4:7 )

The Bible uses urgent language when it comes to how we should live.  God warns in clear terms that wisdom is essential to living this life well and for His glory.  What does it mean to be wise?  Wisdom is skilled living.  How do we get wise?  We live with reverence for God and we keep a teachable heart.

Moleskin:   YHC was a little worried no one would show up this AM.  EZ Go gave me a verbal HC at the convergence and Spooky was quick to HC on the preblast.  I threw out some names for an EH but I think the 4th celebrations/ vacations kept most away.  YHC was unsure if we would do the Thunderstruck.  The minute High Stick walked up mid warm up the decision was made.  First take not so good.  NO signal and song wouldn’t play.  Second round Spooky suggested putting the phone “higher” on the counter by the grill.  Well it worked.  During the intro to the song High Stick looks at Spooky and says “Are you Qing this thing or him? Damn I hate this song”.

Great work gentleman!!  There was no air moving this morning and it felt like we were in a sauna the entire time.

Beast Week running of The Cardiac

  • When: 20190628
  • QIC: Sakrete
  • The PAX: Cheetah, Black Out, Saget, Tinder, Spooky (R), Robin Wood, Cold Cut, Grits (R), Splinter, Abacus, Woody (R), Streaker, Loose Nuts, Milton, Flo, Beewax, Olaf, Show Me, Snooki, Clancy, Swinger, M&M (R), Wreck It Ralph, Ugga, Dabo, Sakrete


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: High 60’s and HUMID

FNGs: None today

COP:  15 LBAC Forward IC; 15 LBAC Reverse IC; 15 TTT IC; 15 Hillbillies IC.  Explain the running of the cardiac.

The Thang:

Running of The Cardiac May edition

The Cardiac is the monthly fitness test.  It consists of the following:

5 merkins

10 squats

15 wide merkins

20 LBC

10 burpees

Run down to the light pole on right side of entrance

Rinse and Repeat.

Results are as follows:

Spooky – 10 Rounds

Robin Wood- 3 rounds

Cold Cut- 9 Rounds

Grits- 11 Rounds

Splinter- 14 rounds

Abacus- 10 Rounds

Woody- 11 Rounds

Streaker- 10 Rounds

Loose Nuts- 8 Rounds

Milton- 12 Rounds

Flo- 11 Rounds

Beewax- 11 Rounds

Olaf- 13 Rounds

Show Me- 14 Rounds

Snooki- 9 Rounds

Clancy- 9 Rounds

Swinger (Ruck)- 7 Rounds

M&M- 9 Rounds

Wreck It Ralph (Ruck)- 7 rounds

Ugga- 12 rounds

Dabo- 12 rounds

Tinder- Not sure but he left with 10 minutes remaining also

Cheetah- 9 rounds with 10 minutes remaining

Black Out- 8 rounds with 10 minutes remaining

Saget- 14 Round with 10 minutes remaining

Mary: Aint nobody got time for no Mary on Cardiac day

Numberama: 26 started.  22 finished.  No they didn’t quit they left and went to the Jones for more badassery

Namerama: Cheetah, Black Out, Saget, Tinder, Spooky (R), Robin Wood, Cold Cut, Grits (R), Splinter, Abacus, Woody (R), Streaker, Loose Nuts, Milton, Flo, Beewax, Olaf, Show Me, Snooki, Clancy, Swinger, M&M (R), Wreck It Ralph, Ugga, Dabo, Sakrete

Pledge and COT Done son

Announcements: 4th of July convergence 0600 at the ditch.

Devo:

Good Shepherd
“I am the good shepherd; I know my own sheep, and they know me,” (NLT) ( John 10:14 )These words came straight from Jesus’ mouth.  If you ever wonder whether Jesus cares for you or loves you, this is your verse.  He knows you so well, even the cry of your heart.  He is a good shepherd who has sacrificed Himself for you.  If you are wondering where God is in your life or if He cares for you, this is your message.  These are His words speaking directly to you.
Download this app to get your daily devotions: http://jctrois.com
http://www.jctrois.com/dailybibledevotion/devotion.html?devo=AKTNMnLXVV

Moleskin:   Great to see such high numbers at The Cardiac for Beast Week.  This was an awesome week that brought a bunch of new faces out to AOs they don’t typically visit.  The original Beast Week record is 17.  That is held by 2 folks that are absolute studs.  Ma Bell and Chilly Willy.  This morning our boy Saget did 14 complete rounds before leaving for The Warrior at The Jones 10 minutes early.  I fully believe he would have beat the record.  What an absolute animal.  Great work gentleman!!

The Charleston Nine – The June Running of The Hero

  • When: 20190625
  • QIC: Milton
  • The PAX: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian


by Leave a Comment

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Conditions: 80 degrees

FNGs: None

COP:

SSH: 15 – IC

TTT: 10 -IC

Don Quixote: 10 – IC

Terrible T’s: 10 – IC

Every month the men of Seismic gather to run the Hero, the AO’s monthly endurance test, in honor of a hero to one of the PAX. This month, we choose to honor The Charleston Nine. On June 18, 2007 nine firefighters went to work, and did not return home to their families. They are heroes. 

The Hero Workout:

  – 20 Curls for my wife

  – 20 Overhead Presses

  – 20 Tricep Dips

  – 20 Step-Ups

  – .30 Mile Run

AMRAP

Numberama: 41

Namerama: Adjustment, Bed Pan, Bee Wax, Blackout, Bob The Builder, Cheetah, Dabo, Dorthy Mantooth, Dr. Octopus, EZ Go, Fish N Chips, Flo, Grits, Gypsy, High Stick, JoJo, Master Load, Mr. Feeny, Muscadine, Olaf, Old Flame. Outhouse, Peg, Picasso, Placebo, Pretzel, Probie, Redo, Saget, Sakere, Schrute, ShowMe, Snookii, Space Cowboy, Streaker, Tinder, TKO, Woody, Yo Adrian

Announcements: July 4th convergence @ The Ditch. 

Pledge

COT

Moleskin: Thanks to Sakrete and Woody for bringing extra blocks. Nobody had to feel left out. 

Motherboard turns 60

  • When: 20190618
  • QIC: Motherboard
  • The PAX: Spooky, Zamboni, Mom Swap, Masterload, Creeper, Wing Nut, Space Balls, Harddrive, Blackout, Cheetah, Gypsy


by Leave a Comment

Backblast: ACCELERATOR Tuesday, June 18th. Motherboard had the Q to commemerate his 60th birthday. The theme was RESPECT. Each exercise was done 60 times with one exception (70 burpees thanks to Masterload busting his block). Weather was partly cloudy and 85 degrees with low humidity.
PAX (Spooky, Zamboni, Mom Swap, Masterload, Creeper, Wing Nut, Space Balls, Harddrive, Blackout, Cheetah, Gypsy, Motherboard)
6:00 Warm Up: (Abe Vigodas, Burpee x 15 )
6:03 Mosey to get blocks
Thang
6:06 1. LBACs 60 (30 x 2) IC
6:09 2. WWI Situps 60 OC
6:12 3. Squats w/ block 60 OC
6:15 4. Burpees 15 IC
6:17 5. LBCs 30 IC
6:19 6. Curls for Girls on knees 30 IC
6:22 7. Side Straddle Hop 30 IC
6:23 8. Burpees 15 IC
6:26 9. Monkey Humpers 30 IC (guest leader of exercise – Blackout)
6:28 10. Overhead Press 60 (split 30,20,10) OC
6:31 11. Iron Cross (split 30,20,10) OC.
6:34 12. Burpees 15 OYO
6:37 13.Lt. Dans 20 IC
6:39 10 Extra Burpees compliments of Masterload
6:40 Mosey to Return Blocks
6:42 Mary : Aretha Franklin Respect (3 min) Plank and do Merkin with every “just a little bit”.

Devo: Wisdom: Wisdom comes from experience and learning from others. Take the time to get to know your elders (grandparents, aunts, uncles, neighbors) on a deeper level while they are still with us. Ask and listen to their stories when they were young. They are treasures. We can learn a lot from them.

3s and 30s at Radioactive Tectonic – May 1st BC

  • When: 20190501
  • QIC: Peaches
  • The PAX: QC - Roscoe - Spooky - Boombox - EZ Go - Placebo - Woody - Cold Cut - Peaches


by Leave a Comment

NOTE: YHC began treatment for cancer this week with a schedule of 30 rounds of radiation +3 rounds of chemo; thus the theme for the workout…
It was decided that an extra shot of Q Juice into the chemical mix might be an extra boost… it was!!

The weather was mild and dry with temperatures in the mid 60s

3 warmups – BAC x30, DQ x30, SSH x30

THANG: 3 exercises inside 30 – Began 30 squat-thrusts; paused on the 10th one to do 20 merkins; then continued with another pause at 20 to do 30 mountain climbers; finished to 30 squat-thrusts.
Woody led the PAX around the farmhouse while YHC regained composure.
Performed 3 rounds of Ussein Bolt with a twist: whatever exercise was called by the runner, the remaining PAX had to do 30 reps with runner joining in as he returned. (Note of thanks to Cold Cut who took over the last round with a reverse Bolt when YHC had a surprise chemo merlot)

MARY – 30 Xs & Os, 30 mosquito crunches

Moleskin: A special thank you to Woody and Cold Cut for picking up the Q when YHC fell out due to illness… Everyone worked extra hard and were very supportive during the struggles

Devo – YHC related a story where Picasso’s health situation directly led to a physical that found Peaches’ cancer early. The message is to get your physical and stay healthy before problems develop.

The First Venom Can of 2019

  • When: 20190124
  • QIC: Johnny 5
  • The PAX: Motherboard (R), Spooky (R) Zamboni, Bedpan, Dorothy, Momswap, Cookie, Masterload, Roach, Cheetah, Marmaduke, (FNG)-Taser (2.0’s - Rush, Flip, Creeper, Spaceballs, Chocolate Chip)


by Leave a Comment

Intro: Accelerator has been growing this year, but it was missing something. That something was the Venom Can.

Weather: Good enough for Mom Swap

FNG: Taser

Disclaimer: Given

Warm up-
20- Thru the Tunnels
10- Don Quixote’s
20- Side Straddle Hops
10- LBAC -10 forward/Backwards

The Thang- Johnny 5’s Venom Can
    •    All PAX grab 1 Concrete Block

10 Overhead press
10 Curls -IC
10 Jump Squats
25 Curls
Repeat last exercise -25 Curls
10 Squats
15 Curls
10 Incline Merkins
15 Genuine’s
30 Second air chair w/block on back
10 Kettle bell swings
30 WW1 Sit-ups
50 Tricep dips
20 LBC’s
30 Tricep dips
30 Iron Crosses
20 Wood Choppers
15 Squats
30 Iron Crosses
10 Merkin Jacks
20 WW1 Sit-ups
30 Burpees
10 Iron Crosses

Numberama 18

Namerama: Motherboard (R), Spooky (R)
Zamboni, Bedpan, Dorothy, Momswap, Cookie, Masterload, Roach, Cheetah, Marmaduke, (FNG)-Taser (2.0’s – Rush, Flip, Creeper, Spaceballs, Chocolate Chip)

Pledge Prayer Announcement

Moleskin: The numbers continue to be amazing here. This year has started off as one of the best for Accelerator. Taser is a new police officer. We hope to have him and all our newly joined FNGs to continue coming out and making this one of the more populous AOs in the region.

Wingnut turns 10 and Marmaduke Joins the Group

  • When: 20190122
  • QIC: Cheetah
  • The PAX: Johnny 5 Motherboard (R) Dreamer (R) Spooky (R) Masterload Zamboni Cookie Money Pit Green Thumb Chocolate Chip (2.0) Creeper (2.0) Wingnut (2.0) Spaceballs (2.0) Rush (2.0) Marmaduke (FNG) Mom Swap


by Leave a Comment

Intro: Masterload messaged me saying his son, Wingnut was going turning 10. As the Q, YHC likes to get everyone involved, especially 2.0s. So I had a special surprise for Wingnut today.

Weather: Cold

FNG: Marmaduke

COP:

SSH x15 IC

Moroccan Night Club x10 IC

High Knees x10 IC

TTT x10 IC

Thang: ABC BEAR CRAWL

Before we did the bear crawls, I spoke with Wingnut to see what exercise he’d like to Q. As any 10 year old would do, he chose Damn It’s. He did a great job leading the guys through 10 reps. And he had a huge smile doing it.

The workout goes as such. Using your F3 name, if your letter is called, you bear crawled down and back. If not, you did an exercise till 6 was in. If you had multiple of one letter, you did the crawl that many times. If no one has the letter, we all do the bear crawl and 20 reps of an exercise. Not all letters were done.

A: Chest Press

B: Burpee

C: Curls

D: Derkins

E: Up and Overs

F: Flutterkicks

G: Glockies

H: Heels to Heaven

I: Iron Crosses

J: Jump Squats

K: Weighted Bobby Hurleys

L: Bent Over Rows

M: Merkins

N: Monkey Humpers

O: OHP

P: Plyo Merkins

Q: American Hammers

R: Man Makers

S: Squats

T: Tricep Extensions

U: Plank Jack and In and Out

V: Damn Its

W: WW1 Situps

X: Mtn Climbers

Y: Box Cutters

Z: SSH

Numberama: 17

Namerama: Cheetah, Johnny 5, Rush (2.0), Dreamer (R), Motherboard (R), Spooky (R), Money Pit, Mom Swap, Zamboni, Green Thumb, Cookie, Masterload, Creeper (2.0), Wingnut (2.0), Spaceballs (2.0), Chocolate Chip (2.0), Marmaduke (FNG)

Pledge Prayer Announcement

Moleskin: Wingnut thoroughly enjoyed being in the middle. Marmaduke struggled for his first workout with an unfortunate cramp taking hold in his calf. Once the workout was over though, he sounded determined to come back. Since I had to lead, I owe big TClaps to Johnny 5, and Mom Swap for helping out the FNG.