Author: F3LexKY Admin

Poetry Ruck

by F3LexKY Admin, posted in Backblast

Location: Sherwood
Date: 2024-01-05
Weather: 24 and frosty!

Q: Armstrong
PAX: 5 – Muck, Cowbell, Flu Shot, Buzz Kill, Oshag

Warm-O-Rama
20 SSH IC
10 sets Tater Pickers IC

Tha Thang
Ruck the Arboretum loop while taking turns carrying a 40# kettlebell for 6 mins. At each alarm, break for the carrier to share a quote, poem or verse with other PAX and pass-on the bell.

End in COT

SugarPlum JogOff

by F3LexKY Admin, posted in Backblast

Location: Sherwood
Date: 2023-12-27
Weather: 38 and clearing

Q: Armstrong
PAX: 4 – Sous Vide, Chewbacca, Buzz Kill, Armstrong

Warm-O-Rama
20 SSH IC
10 Taterk Oickers IC
10 Hillbillies IC

Tha Thang
Jog to various points around the AO and perform 5 Burpees to recover.
11 points x5 = 55 Burpees total.
Post jog stretches by Sous Vide and Chewbacca.
Buzz Kill leading with positive vibes.

End in COT

Barricade Breakdown

by F3LexKY Admin, posted in Backblast

Location: Sherwood
Date: 2023-12-13
Weather: 32 and clear

Q: Armstrong
PAX: 4 – Cowbell, Sous Vide, Buzz Kill, Armstrong

Warm-O-Rama
Tater Pickers IC
Moroccan Night Clubs IC
Batwings IC

Tha Thang
Jog to Kroger Field
Various exercises as we jogged to the 4 corners around the stadium, including teams of two PAX doing exercises while others Planked or did Al Gores:
-Barricade Bicep Curls
-Barricade Overhead Presses
-Barricade Flutterkicks
-Barricade Hello Dolly’s
OYO:
-Bulgarian split squats
-Burpees
-Mercans

Mosey back to Flag:
-American Hammers
-Stiff Leg Raises
-Wrist Rollers

End in COT

Exploding Kittens

by F3LexKY Admin, posted in Backblast

Location: Birds Nest
Date: 2023-12-07
Weather: Nice and cool

Q: Big E
PAX: 6 – Bootlegger, Sour Mash, Manchild, Doc Holiday, Quick Match, Banana Rabbit (B Rabbit)

Warm-O-Rama
400m jog, grass-grabbers, Spider-Man stretch, arm circles, Michael Phelps

Tha Thang
50 Merkin’s
50 Big Boys
50 Overhead press
50 Squats
50 Lunges
50 Bent rows
~90 Burpees
Played with Explodibg Kittens cards 🙂

Welcomed FNG Cousin Eddie!

End in COT

HeavyRUCK for food

by F3LexKY Admin, posted in Backblast

Location: Sherwood
Date: 2023-12-01
Weather: Rainy

Q: Armstrong
PAX: 5 – Buzz Kill, Cowbell, Bootlegger, Chewbacca, Armstrong

Warm-O-Rama
Stretching OYO

Tha Thang
Ruck approx. 1.5 miles in Arboretum w/ extra weight from canned food drive, plus a sandbag. Food to be delivered to Salvation Army later today.

Finish with 5 minutes of Mary and other PAX Choice exercises.

End in COT

Sous Vide Special

by F3LexKY Admin, posted in Backblast

Location: Sherwood
Date: 2023-11-29
Weather: Balmy

Q: Buzz Kill
PAX: 6 – Buzz Kill, Cowbell, Armstrong, Golden Shower, Sous Vide, Bootlegger

Warm-O-Rama
Barely anything. Nothing was warm.

Tha Thang
4 corners stadium run.

Start at 20 end at 9? Various exercises at the corners. Mosey to the flag. Circle up and do a few more things.

End in COT

What could go wrong?

by F3LexKY Admin, posted in Backblast

Location: Gridlock
Date: 2023-11-28
Weather: 30F with some gusts

Q: Hoser
PAX: 9 – Muck, Sparrow, Steve-O, Phantom Menace, Baby Driver, Axeman, Incognito, Sous Vide, Buzz Kill

Warm-O-Rama
Standing fwd bend
Grass grabbers
Side straddle hops

Tha Thang
Moseyed to the playground

AMRAP station rotation #1 – PAX knocked out at least 2
It was cold so low rep and kept movingSwings – TRX triceps extension (10-20)
Bench – 10 Merkins
10 Incline Merkins
10 Decline Merkins
Parallel bars – Dips (10-20)
Low monkey bars – Inverted row (10-20)
Wall slide (tree slide?) need to find a better wall in this zone (~40)
Side straddle hops (50-60)

AMRAP station rotation #2 – PAX knocked out at least 2
Water/stream “plaything” Step ups – variable height – (~20 per side)
Calf raises
Lieutenant Dan – squat + 2 lunges
Bridge (F3 “Saturday Night?”)
Monkey Humpers

Moseyed to the shelter by the baseball field
AMRAP station rotation #3 – PAX knocked out at least 2

Right side plank with flexion (F3?)
Left side plank with flexion (F3?)
Big boy sit-ups
Freddy Mercury
Bird Dog

End in COT

Had Enough Running Yet?

by F3LexKY Admin, posted in Backblast

Location: Gridlock
Date: 2023-11-25
Weather: Upper 20s, a little chilly but still great

Q: Baby Driver
PAX: 11 – Muck, Boxcar, Swift, 49er, Sous Vide, Molar, Axeman, Chewbacca, Incognito, Dr. Quinn, Baby Driver

Warm-O-Rama
Side Straddle Hops IC
Copperhead squats IC
Broga
Assorted Dynamics

Tha Thang
PAX moseyed to the basketball courts
PAX completed 11s – burpees and big boy situps
PAX then moseyed to the tennis courts
PAX completed 10 mercans, then ran a lap around the first court, and repeated this adding a court each time until PAX ran around all 8 courts
PAX moseyed to the football field, grabbed coupons and partnered up
One partner does coupon curls at the bottom of the scoreboard hill while the other partner runs up the hill and does 10 LBC’s. Repeat until each partner runs up the hill twice
PAX repeated this with thrusters at the bottom of the hill and gas pumpers at the top
PAX repeated again with coupon swings at the bottom and mountain climbers at the top
PAX returned coupons and moseyed back to the flag for a few rounds of mary
PAX circled up for COT, had Snoopy join us DR from North Carolina

End in COT

The ABCs of F3

by F3LexKY Admin, posted in Backblast

Location: MoCo
Date: 2023-11-18
Weather: 44

Q: Golden Shower
PAX: 3 – Golden Shower, Tonka, Gwazi

Warm-O-Rama
OYO

Tha Thang
Taking inspiration from Birds Nest, we did the Alphabet for exercises. If your hospital name had the letter we were on, you had to run to road and back before starting the exercise. Exercises were either 1 is 1, 2 is 1, or 4 count.

A alternating should taps x15
B Block Webbs x10
C Curls x15
D Dog Leg lifts x10 x2
E Eagle Wings x15
F Flutter Kicks x10 x4
G Grave Diggers x15
H Hallelujah Squats x10
I Impact Walkers x15 x2
J Jlos x10
K Knerkins x15
L LBC x10
M Monkey Humpers x15
N Nolan Ryan x10 x2
O outlaws x15
P Prime Time Merkins x10 x2
Q Quit? No Surrender x15
R Russian Twist x10 x4
S Spiderman Merkins x15
T Twinkle Toes x10
U Upright Rows x15
V Van Gogh x10 x4
W Werkin x15
X X-Factors x10 x4
Y Yoke Shrugs x15
Z Zebra Butt Kicks x10 x2

End in COT

Morpheus VQ

by F3LexKY Admin, posted in Backblast

Location: Gridlock
Date: 2023-11-18
Weather: 43°F, perfect fall morning

Q: Morpheus
PAX: 23 – Morpheus, Matlock, Flu Shot, Zebra, Geordi, Riki Tiki Tavi, Oshag, Santa’s Little Helper, Corn Dog, Buzz Kill, Hoser, Chewbacca, Buffet, Axeman, Tatanka, Muck, LeBron, Incognito, Molar, False 9, Lansbury, Marshall, Dr. Quinn

Warm-O-Rama
Started with some static arm stretching, then to Michael Phelps. Proceeded to some SSH IC, followed by dynamic stretching forth and back on the PL – Frankensteins, pigeon pulls, the like.

Tha Thang
Moseyed up to the football field.
Pax were instructed to do 4 cycles each of the following:
Burpees x20
Squats x20
Air presses x20
Lunges x20 (2 as 1
Merkins x20
Run length of field

However, pax also given choice ro run before each cycle, and, for every 10yd and back, pax could take off 1 rep per cycle. At the end of 4 cycles, pax then participated in ultimate frisbee for about 20 minutes. Finally, moseyed back to the PL for a round of Big Boi situps. Pax recited the 5 core principles, and then named our FNG. Welcome, Eggo!

End in COT

“Squat bridge” or “man down” or “another one bites the dust”

by F3LexKY Admin, posted in Backblast

Location: Gridlock
Date: 2023-11-16
Weather: Crisp

Q: Buzz Kill
PAX: 13 – Buzz Kill, Oshag, Incognito, Ollie, Santa’s Little Helper, Corn Dog, Baby Driver, LeBron, Sous Vide, Muck, Axeman, Hoser, WKRP (DR)

Warm-O-Rama
SSH in cadence. A few leg stretches. Mosey to the bridge where we sometimes squat. A few more leg stretches.

Tha Thang
10 sit-ups… we lost one due to a bathroom emergency and another due to a work commitment I believe.

Run to the base of the football field scoreboard hill. 10 mercans.

Bernie up the hill. 10 mountain climbers.

Mosey back down. Repeat until leader got through 3x.

Collect the group.

Mosey back to the flag the long way, circling back every two minutes to pick up the six and do mercans.

End with mary.

End in COT

Head &Shoulders, Knees &Toes, + Abs

by F3LexKY Admin, posted in Backblast

Location: Gridlock
Date: 2023-11-14
Weather: 36, great!

Q: Armstrong
PAX: 11 – Baby Driver, Steve-O, Corn Dog, Buzz Kill, Axeman, Muck, LeBron, Hoser, Sous Vide, Oshag, Armstrong

Warm-O-Rama
20 SSH IC
Plank for Mission, 5 Core Principles
10 Windmills IC
Head: Isometric resistance stretch
Jog small lap around parking lot
Mosey to BLOCKS

Tha Thang
Overhead BLOCK Presses, BLOCK Squats, BLOCK Calve Raises
BLOCK Shrugs, Mtn. Climbers, Marionettes
BLOCK Rows, Murder Bunnies, Calve/Toe stretches on curb
BLOCK Curls
Mosey to Flag
Romanian Squats
6 Minutes of Mary
Bernie Sanders length of parking lot, Sprint back
PAX Choice: Copper Heads, Gas Pumpers, ‘mercans, Oblique crunches
Jog small lap around parking lot

End in COT

Taking Little Boy and Fat Man for a Ruck

by F3LexKY Admin, posted in Backblast

Location: Gridlock
Date: 2023-11-13
Weather: 32 but nice

Q: Golden Shower
PAX: 7 – Oshag, Sous Vide, Muck, Lansbury, Cowbell, Buzz Kill, Golden Shower

Warm-O-Rama
Static stretches to warm up

Tha Thang
Rucked around AO, Pax rotating turns carrying little sandbag (Little Boy) and larger sandbag (Fat Man). Stopped to do 7s (shorter verison of 11s) of Mericans and SSH, overhead sandbag tosses (first Little Boy then later Fat Man), and ended with Marys (Flutter Kicks, Box cutters, and American Hammers)

End in COT

11-04-2023 Grid Lock

by F3LexKY Admin, posted in Backblast

Location: Gridlock
Date: 2023-11-04
Weather: Clear and relatively warm

Q: Bettis
PAX: 14 – Oshag, Corn Dog, Bettis, Buzz Kill, Flu Shot, Axeman, Splash Down, LeBron, Subject Matter, Molar, Zebra, Dr. Quinn, Hoser, Radio

Warm-O-Rama
Stretch legs and arms, and light calisthenics

Tha Thang
1 mile run, rifle carry coupons, tennis court hIIT with body resistance and weighted exercises

End in COT

Field of Pain

by F3LexKY Admin, posted in Backblast

Location: MoCo
Date: 2023-11-04
Weather: Better than yesterday

Q: Golden Shower
PAX: 6 – Golden Shower, Tonka, Gwazi , Buffet, Chewbacca, Buc-ee

Warm-O-Rama
OYO Static

Tha Thang
2 rounds of Field of Dreams

Round 1- Coupons
1st- Curls
2nd- Captain Thor
3rd- Farmer Carry
Home (The Timer)- 5 Block Webbs

After every 4th rotation, mosey around AO

Round 2- Texas Rangers
1st- Chuck Norris Merkins (Chuck is Texas)
2nd- mountain climbers (cause the Rangers had to climb the mountain to World Series victory)
3rd- Cowboy (sumo) squats
Home- Hit for the cycle. Run from home to first and back, then first and second and back, first, second, third, and finally trot the bases for a homer!

Marys
American Hammers
Peter Parker picked a pike of Spidermans (something like that… Chewie had it named)
Flutter Kicks

End in COT

I forgot to do this?

by F3LexKY Admin, posted in Backblast

Location: Sherwood
Date: 2023-10-18
Weather: Clear

Q: Bettis
PAX: 7 – Sous Vide, Bettis, Corn Dog, Flu Shot, Wood rider (DR), Lansbury, Buzz Kill

Warm-O-Rama
Mardi Gras burpees, various stretching

Tha Thang
Circle of bust yo ass. 🙂 – 12 stations with various body weight resistance and weight resistance exercises with rifle carry of 45 lbs in between

End in COT

Sherwood – Hill Yeah!

by F3LexKY Admin, posted in Backblast

Location: Sherwood
Date: 2023-11-03
Weather: Perfect

Q: Armstrong
PAX: 5 – Armstrong, Golden Shower, Chewbacca, Buzz Kill, Corn Dog

Warm-O-Rama
20 SSH IC
10 Windmills IC

Tha Thang
Ruck to hill with sandbag.

Cycle thru five exercise stations, and ruck to the top of hill between each.
1. Burpee Boy (acts as leader/timer)
2. Abs station
3. Plank station
4. Ruck Presses
5. Sandbag Deadlifts

Return to the flag. Circle of Pain:
* 6 sets of Sandbag drags
* Mercan sets from 1rep – 4 reps.

MumbleChatter: Be on the lookout for a Veteran’s Day event.
@Chewbaca lead us in a round of 25 Burpees for the Bingo Cards

End in COT

Follow the lightsaber

by F3LexKY Admin, posted in Backblast

Location: Gridlock
Date: 2023-10-30
Weather: Don’t hate on 48°F … and rainy

Q: Flu Shot
PAX: 7 – Flu Shot, Sous Vide, Buzz Kill, Golden Shower, Splash Down, Chewbacca, Corn Dog

Warm-O-Rama
Nada – we woke up and rolled in

Tha Thang
We rucked! Went for distance, tried to keep up the pace, got 2.7mi.
Also, Q carried a lightsaber which is also an umbrella.
2nd F Announcements included mentioning the Main Event tonight, and that Bingo starts Wednesday.
3rd F included tagging onto bingo, and that a new study will be posted Wednesday.

End in COT

Buffet’s Grand Opening

by F3LexKY Admin, posted in Backblast

Location: Gridlock
Date: 2023-10-21
Weather: Dark and Cool

Q: Buffet
PAX: 12 – Morpheus, Dr. Quinn, Zebra, Bam, Flu Shot, Axeman, Radio, Molar, Chewbacca, Baby Driver, Buffet, Steve-O

Warm-O-Rama
Various arm stretches
Dynos

Tha Thang
Full body coupon beatdown with partner

High reps while partner ran down hill preformed 15 LBC and Bernie’s back and swapped.

150 curls
100 thrusters
100 rows
75 man makers (most modify to 50)
50 lunge, lunge, squats

Till 7:55 Ultimate football preparation for Thanksgiving
(Opponent score=five merkins)
Loser=five merkins

also had “Lowrider” in the pax (but not found in Slack)

End in COT

Let’s Go SURFING!

by F3LexKY Admin, posted in Backblast

Location: Gridlock
Date: 2023-10-19
Weather: What do you do at 52°F? Surf!

Q: Flu Shot
PAX: 11 – Santa’s Little Helper, Oshag, Buzz Kill, Steve-O, Phantom Menace, Wood rider (DR), Baby Driver, Axeman, Hoser, Muck, Flu Shot

Warm-O-Rama
Welcomed pax to F3, introduced myself, went through disclaimer.
Various stretching, updog, downdog, AVs IC,
Moseyed (sp?) Up to the coupon cache.

Tha Thang
Being thankful and excited to get back to Maui in a few weeks, Q led pax through a SURFING lesson:
Single leg squats one each leg
Ultimate arms
Romanian deadlifts one each leg
Freddie Mercury 4 count
Incline merkins
No surrenders
Gearshift – from plank, slide coupon in shape of a 4 speed, no reverse, only going forward!
Started w 10 reps each, then dec’d by 1 each round, separated by a board carry around the first tier of the PL.
Q had so much fun he forgot the time, and ended w everyone surfing the PL back to the flag. Like every wave, it was done quicker than we wanted.
2nd F announcements included reminder of Armstrong inviting pax out to his house, and that anyone can do that, great example. Praise and prayers for Wally’s family and the other new 2.0s on the way.
3rd F announcements included summary of the bible study, as well as prayers for Woodrider and Muck both traveling.

End in COT

Ruck & Recess

by F3LexKY Admin, posted in Backblast

Location: Sherwood
Date: 2023-10-06
Weather: Perfect

Q: Armstrong
PAX: 5 – Muck, Armstrong, Lansbury, Wally World, Bettis

Warm-O-Rama
10 sets SSH IC
5 Slow-mo Hand release Mercans IC
10 Pickle Pointers OYO
10 sets Windmills IC
10 Superman’s OYO – enjoy the flight!
10 sets of Hello Dolly’s IC
2 laps of stump weaving sprints

Tha Thang
1.) Ruck-up and carry Stumps and Sandbags to the hill
2.) Bear crawl race to the top of the hill. Mosey down.
3.) Run to top of hill. Mosey down.
4.) Bernie Sanders to half-way point of hill. Log-roll down.
5.) Plank take-downs matches or “Grizz-Jitsu”!
6.) All – figure best way to tie 3 Sandbags together so the team can drag them up the hill together.
7.) Ruck back to Flag with all coupons.
8.) Finish with matches of Hunker-down, balancing on stumps.

End in COT

WAITING is the hardest part

by F3LexKY Admin, posted in Backblast

Location: Gridlock
Date: 2023-10-03
Weather: 289K clear skies to appreciate the heavens

Q: Flu Shot
PAX: 10 – Baby Driver, Sous Vide, LeBron, Axeman, Hoser, Chewbacca, Steve-O, Buzz Kill, Phantom Menace, Flu Shot

Warm-O-Rama
Abe Vigodas IC
Grass grabbers IC
Plank-to-sky stretches
Elbow pulls
Quad pulls
Knee-to-chest pulls

Tha Thang
Pax mosied to the football field bleachers and each grabbed a coupon.
VOD is Lam 3:22,23, which refers to God’s mercies being new every morning, and I related to the pax sometimes it feels like forever to get to that new morning. Thus, we did a WAITING exercise, each x10:
Warrior arms (curl-press-tricep-down=1)
Angle grinder
Imperial walkers (2=1)
Turn signals (single arm row)
Imperial walkers again
No Surrenders
Gator bites (v-ups)
Then ran laps around the field, but stopped at each corner to do a descending number of merkins, starting w 16.
Remarked about 2nd F ops, including mancamp, UK soccer game.
3rd F remarks included reiterating the VOD, and praises for all the recent or soon-to-be 2.0s.

End in COT

But these go to 11

by F3LexKY Admin, posted in Backblast

Location: Gridlock
Date: 2023-09-26
Weather: Pleasant

Q: Buzz Kill
PAX: 10 – Buzz Kill, Baby Driver, Oshag, Lincoln Log, Sous Vide, Steve-O, Flu Shot, Corn Dog, LeBron, Muck

Warm-O-Rama
Standard warmup stuff

Tha Thang
11s on the hill

Incline merkin – Bernie up – big boy sit ups
Squats – Bernie up – decline merkins

11s near the football field
Overhead press – lbc

End in COT

Spartan MORNIN

by F3LexKY Admin, posted in Backblast

Location: MoCo
Date: 2023-09-23
Weather: 50 at the start, felt hotter at the end

Q: Golden Shower
PAX: 3 – Golden Shower, Gwazi , Tonka

Warm-O-Rama
Arms, legs, mosey a lap

Tha Thang
Team BOMB, but we aimed to spelled MORNING

300 Team Reps of
M Moutain Climbers (2 is 1)
O OAC
R Rear Lunges (2 is 1)
N No Surrender
I In Cadence Flutter Kicks
N Nolan Ryans
G Good we done, minue Mericans (didn’t make it to here….)

End in COT

Well… that sucked

by F3LexKY Admin, posted in Backblast

Location: Gridlock
Date: 2023-09-21
Weather: My favorite

Q: Buzz Kill
PAX: 16 – Buzz Kill, Incognito, Bettis, Baby Driver, Chewbacca, Flu Shot, Sous Vide, LeBron, Hoser, Buffet, Lincoln Log, Wally World, Whithle, Oshag, Swift, Corn Dog

Warm-O-Rama
Michael phelps
Arm circles
SSH
Copperhead squats
Knee pulls
Quad pulls
High knees
Butt kickers
Mosey

Tha Thang
Start at station 1 with coupon
Rifle carry coupon to station 2
10 deadlifts
Leave the coupon
Jailbreak to station 3
10 merkins
Jailbreak to station 4
10 big boys
Easy mosey back to your coupon.

Repeat until your coupon gets to station 6. Continue by moseying to the sixes coupon and doing 1 of their rounds. Repeat until all pax make it to station 6.

5 burpee punishment for the q for being confusing.
5 burpee for the pax for being bad at understanding.

Reverse back to the beginning with
Coupon lunges (or farmers carry) to bent over rows
Jailbreak to squats
Jailbreak to American hammers
Easy mosey back to coupon

Stopped early because it sucked.

Much thanks to the group for welcoming me and helping me do something about my health and fitness.

End in COT

Reaper got nothing on the PAX

by F3LexKY Admin, posted in Backblast

Location: Gridlock
Date: 2023-09-09
Weather: Give me more 64°F

Q: Flu Shot
PAX: 19 – Santa’s Little Helper, Oshag, Phalanges, Bam, Buzz Kill, Wally World, Sous Vide, Axeman, Zebra, El Fed, Incognito, Radio, Subject Matter, Tatanka, False 9, Molar, 49er, Muck, Flu Shot

Warm-O-Rama
Some stretching OYO
Elbow pulls
Good morning stretch
Abe Vigodas IC
SSH IC

Tha Thang
Mosey up to the shelter coupons where Pax were given a history lesson regarding today’s workout. Little known fact, “(Don’t fear) The Reaper” was actually written about this workout, encouraging people to get out and try it. Producers liked the beat, but changed lyrics – dang corporate.
Pax partnered up and handled as follows:
Real manmakers x50
Each arm curls x100
Aussie mountain climbers x150
Pull-up the coupon x200
Each leg squats x250
Reverse crunches x300
After facing the REAPER, Pax ran a snake loop through the parking lot with a jailbreak after the last corner AYG to the flag. Mary time included 20 showcase fondas, 10 each leg, and a sunflower run.
2nd F announcements included 9-11 stair climb, and encouragement from Muck about “Freed to Lead,” one of the books from the F3 starters.
3rd F announcements included prayers for a number in our Pax regarding health matters, and praise and guidance for Buzzkill’s 2.0 and his baptism, praise God.
Ebd in COT and name-o-rama.

End in COT

Pax and the Triforce of pain

by F3LexKY Admin, posted in Backblast

Location: Gridlock
Date: 2023-08-24
Weather: McSteamy 75°F

Q: Flu Shot
PAX: 18 – Muck, Oshag, Sous Vide, Baby Driver, Lincoln Log, Wally World, Lansbury, Chewbacca, LeBron, 49er, Corn Dog, Bettis, Lag Bolt, Incognito, Zebra, Hoser, Buzz Kill, Flu Shot

Warm-O-Rama
Abe vagodas IC
Frankensteins
Pigeon pulls

Tha Thang
Mosey up to grab coupons, after which pax were transported to Hyrule to witness the struggle of Zelda versus Ganon.
ZELDA set
Zigzag hops x5
Each arm curls x10
Link’s parry (one arm row) x20
Derkins x10
Am hams x5 2-is-1
GANON set
Gaspumpers x5
Air lunges (single leg squat) x10
Nolan Ryan x20
Overhead claps x10
Nate’s fav – merkins – x5
Each set was followed by a back and forth block burner
Finished 7 sets, so Zelda wins, Hyrule at peace again
Mosey back for mary-time
20 Freddy Mercurys 2-is-1
10 plank Fondas
2nd F announcements
3rd F circle up for prayer

End in COT