Author: Duggar

It was a Cold Ruck

by Duggar, posted in Backblast

Location: Paddock
Date: 2021-01-08
Weather: Windy….VERY WINDY!

Q: Duggar
PAX: 4 – Duggar, Weird Science, Whitewall, Raquel

Warm-O-Rama
Started Rucking

Tha Thang
Rucked 2 miles stopping ever quarter mile to complete an exercise. The exercises were was followed;

  1. 30 squats
  2. 20 Merkins
  3. 20 Big Boy Situps
  4. 5 burpees
  5. 30 squats
  6. 20 Merkins
  7. 20 Big Boy Situps
  8. 5 burpees

End in COT

Burning the turkey fat

by Duggar, posted in Backblast

Location: Paddock
Date: 2020-11-27
Weather: 49

Q: Duggar
PAX: 4 – Duggar, Ping, Whitewall, Weird Science

Warm-O-Rama
We started rucking

Tha Thang
Stoped every quarter mile and worked.

1/4 -10 merkins 20 gas pumps 30 air squats 40 LBC’s

1/2 2 min plank

3/4 10 merkins 20 gas pumps 30 air squats 40 LBC’s

1 mile 2 min plank

1.25
10 merkins 20 gas pumps 30 air squats 40 LBC’s

1.5 2 min plank

1.75 10 merkins 20 gas pumps 30 air squats 40 LBC’s

2 miles end

End in COT

Potty Mouth Mumble-Ruck

by Duggar, posted in Backblast

Location: Paddock
Date: 2020-08-26
Weather: Clear, 70

Q: Duggar
PAX: 3 – Duggar, Whitewall, Boo Boo

Warm-O-Rama
Independent stretching

Tha Thang
Ruck for 45 minutes discussing the eccentricities of kids during potty training, as well as one unnamed individual who, as an adult, continues to drop heat in the reverse cowboy position while on the toilet. Note: The unnamed individual was not part of today’s PAX.

End in COT

2 DR Pax Ruck

by Duggar, posted in Backblast

Location: Paddock
Date: 2020-08-07
Weather: 65 and beautiful

Q: Duggar
PAX: 3 – Duggar, Musky (DR), Muck

Warm-O-Rama
Right into it!

Tha Thang
2 DR pax this morning. One came a little bit farther than the other! Great to see Musky for Cleveland and Muck from gridlock 😂.
Stopped every half mile and did 10 merkins, 20 BBS, and 30 squats.

End in COT

Leadership Boot camp

by Duggar, posted in Backblast

Location: Gridlock
Date: 2020-06-13
Weather: Beautiful

Q: Duggar
PAX: 11 – Duggar, Triceratops, Sous Vide, Muck, Stapler, Liberace, Incognito, Oshag, Radio, Possum, Ricky Bobby

Warm-O-Rama
Abe Vigodas X 10
Grass Grabbers X10
Little Arm Circles X10
Big Arm Circles X10

Tha Thang
To the tennis courts we went.
10 exercises 10 qualities a leader needs to intentional about developing. We discussed a quality and then performed 10 reps of an exercise and ran to the end of the 8 tennis courts and back. On to the next quality but when it came to the exercise we had to start at the beginning again. The continued until we went through 10 exercises and 10 qualities.
Below are the exercises and qualities we completed:
1 Leaders create their own paradigm
LBC X10
2 They posses an unwavering character .
Merkins X10
3 Hard work and perseverance
Air squats X10
4 Servant leadership
SSH X10
5 Good leaders are great listeners
Flutters X10
6 Good leaders are great communicators
Dolly’s X10
7 Good leaders are great at making decision
over head claps X10
8 Encouraging
over head claps X10
9 A good leader has positive perspective at all times
Sous Vides X10
10 Good leaders ask great questions
Burpees X10

As different PAX gave input inbetween the burpees we did as much of a Burpee apocalypse as time would allow.
9 Burpees
8 Burpees
7 Burpees
6 Burpees
5 Burpees
10 Burpees

End in COT

RUCKING and WORKING

by Duggar, posted in Backblast

Location: Paddock
Date: 2020-05-15
Weather: 66

Q: Duggar
PAX: 6 – Duggar, Sous Vide, Oshag, Triceratops, Whitewall, Bagman

Warm-O-Rama
worming up is for the old and feeble and even though Oshag and Sous Vide were there we went straight into the thang.

Tha Thang
Rucked .25 miles and did work repeated until 2 miles were completed. Below were the moves that were done at each .25 miles stop.

  1. 20 Merkins with ruck
  2. 30 Air squats with ruck
  3. 30 4 count flutter kick while holding ruck sack in air
  4. 2 min plank with ruck
  5. 30 4 count flutter kick while holding ruck sack in air
  6. 30 Air squats with ruck
  7. 20 Merkins with ruck
  8. 2 min plank with ruck

Not sure of the weight everyone had but the YHC had at least 50lbs of extra weight he was carrying as well as a 20 lbs plate.

If kids are 2.0’s i’m not sure what dogs are but for the purposes of this we will call her 2.01 and she was enjoyed by all!

It lifted my spirits to see my brothers and have good weather and great fellowship!

End in COT

Father Son Time

by Duggar, posted in Backblast

Location: Paddock
Date: 2019-12-06
Weather: 47

Q: Duggar
PAX: 2 – Triceratops, Duggar

Warm-O-Rama
Stretching

Grass Grabbers
Frankensteins
Knee pulls
Pigeon toes

Tha Thang
Ran 1 mile then back to main parking lot.

4 stations at each corner of the lot

Complete station 1
Sprint to station 2 and complete and sprint back to station 1
Complete station 1,2, and 3 and sprint back to station 1 sprinting between all stations
Complete station 1,2,3, and 4 and sprint back to station 1 sprinting between all stations

Station 1 20 coupon curls
Station 2. 25 lbc
Station 3. 40 calf raises
Station 4. 40 air squats

With extra time we completed a second time, we just did the stations backwards staring with station 4.

End in COT

Paddock Welcomes 49er

by Duggar, posted in Backblast

Location: Paddock
Date: 2019-11-29
Weather: 37

Q: Duggar
PAX: 4 – 49er, Whitewall, Duggar, Cherub

Warm-O-Rama
Grass grabbers
Frankensteins
Quad stretches
Knee pulls

Tha Thang
Ran two miles stopping every quarter mile and performed the following.

10 (4 count) dolly
10 (4 count) flutter kicks

1/4 For every 1 BBS we did 4 American Hammers 
Stared at 1 and went to 7/28

10 merkins and holding plank

1/4 For every 1 Air Squat we did 4 Calf Raises 
Stared at 1 and went to 7/28

10 merkins and holding plank

1/4 For every 1 BBS we did 4 American Hammers 
Stared at 1 and went to 7/28

20 (4 count) dolly
20 (4count) flutter kicks

End in COT

The Convergence of Two Lexington’s

by Duggar, posted in Backblast

Location: Paddock
Date: 2019-09-13
Time: 05:30 am
Weather: 72

Q: Duggar
PAX: 4 – Whitewall, Lansbury, Duggar, Altar Boy (DR)

Warm-O-Rama
Oyo stretching as we meet the PR pax from Lexington SC.

Tha Thang
Ran 3.6 miles and the half way mark we did 1/4
1 BBS/4 AmHams all the way up to 6/27.5 (Duggar math). Great morning for a run!!!!

End in COT

Half Mile Runs

by Duggar, posted in Backblast

Location: Paddock
Date: 2019-09-04
Time: 05:30 am
Weather: Nice

Q: Duggar
PAX: 3 – Whitewall, Barney Fife, Duggar

Warm-O-Rama
Oyo stretching as we caught up on life.

Tha Thang
We ran 3.6 miles stopping every half mile and rotated between 3 pax picked exercises. YHC picked first with 50 LBC, Barney pick 2 min plank, and WW pick 30 BBS.

End in COT

11 10’s 2nd

by Duggar, posted in Backblast

Location: Paddock
Date: 06-24-2019
Time: 05:30 am
Weather: 69

Q: Duggar
PAX: 2 – Whitewall, Duggar

Warm-O-Rama
Oyo stretching as we took time to talk about the weekend. Went straight into a Planking Mile…..ran a quarter mile-plank for 1.5 min and repeated until we completed 1 Mile and 6 min of planking.

Tha Thang
11 10’s 2nd

11 10’s follows the same premise of 11’s and 21’s.

We started off with 1 BBS ran the length of the main parking lot and completed 20 coupon curls ran back did 2 BBS ran parking lot and did 19…….curls……Repeated until we got 11 and 10.

2nd stands for 2nd F and Whitewall and I got some much needed fellowship in as we talked the entire WO!!! Proud to be a part of this group and the brotherhood that we are creating!!!

End in COT

BBBBBB (Belated Bradleys Birthday Bash Back Blast)

by Duggar, posted in Backblast

Location: Paddock
Date: 06-14-2019
Time: 05:30 am
Weather: 70

Q: Duggar (aka can’t post a backblast for a week)
PAX: 4 – Triceratops, Anklet, Whitewall, Duggar

Warm-O-Rama
Oyo stretching as the YHC talks about how it feels to have a teenager now.
21’s that if we failed the punishment would be a burpee apocalypse. I’m happy to report that we all ended at the same time. So, we ran a burpee mile and every quarter mile we did 13 burpees in honor of our birthday boy.

Tha Thang
5 rounds of 13 reps (in honor of our 13 year old) of the following
Partner up while one sets the time with the 13 reps the other is working as well.

Coupon presses while the other high planks
Merkins while the other pax Al Gores
Coupon curls while the other high planks
Triceps dips while the other pax Al Gores
Calf raises while the other high planks
Squats while the other pax Al Gores
BBS while the other completes 13 LBC’s

I’m so proud to be a part of this group with my son and love the relationship that he has with our pax! Thank you all for helping me celebrate him becoming a teen!!!!

End in COT

Belated Birthday Bash for our own Fragile

by Duggar, posted in Backblast

Location: Paddock
Date: 06-10-2019
Time: 05:30 am
Weather: 70

Q: Duggar
PAX: 2 – Anklet, Duggar

Warm-O-Rama
Oyo stretching as we waited for the birthday boy to arrive. Yup he didn’t make it so Anklet and I repeated the Friday wo. Started off with a burpee apocalypse!

Tha Thang
So I saw the night before that Fragile was a aye for this morning so I was excited to do a belated Birthday bash for him and repeat his birthday wo!

Pair up

Round 1- One pax did 20 Merkins while the other was in al gore, and switched. Continued until both pax completed 3 rounds. All rounds consisted of 3 rounds.

Round 2- One pax did 20 coupon curls while the other was in high plank.

Round 3- One pax did 20 tri dips while the other was in al gore.

Round 4- One pax did 20 calf raises while the other high planked.

Round 5- One pax did 20 air squats while the other was in al gore.

Round 6- One pax did 20 BBS while the other did 20 LBC’s.

Round 7- One pax did 20 (2 count) dolly while the other did 20 (2 count) flutter kicks.

We ended by doing 10 burpees + 9 burpees!

End in COT

Birthday Bash for Fragile

by Duggar, posted in Backblast

Location: Paddock
Date: 06-07-2019
Time: 05:30 am
Weather: 70 and raining

Q: Duggar
PAX: 4 – Red Flanders, Triceratops, Sous Vide, Duggar

Warm-O-Rama
Oyo stretching

What better way to warm up besides doing a burpee apocalypse? I couldn’t think of one either, so that’s what we did!

Tha Thang
In honor of Fragile turning 20 this is what we did

Pair up

Round 1- One pax did 20 Merkins while the other was in al gore, and switched. Continued until both pax completed 3 rounds. All rounds consisted of 3 rounds.

Round 2- One pax did 20 coupon curls while the other was in high plank.

Round 3- One pax did 20 tri dips while the other was in al gore.

Round 4- One pax did 20 calf raises while the other high planked.

Round 5- One pax did 20 air squats while the other was in al gore.

Round 6- One pax did 20 BBS while the other did 20 LBC’s.

Round 7- One pax did 20 (2 count) dolly while the other did 20 (2 count) flutter kicks.

We ended by doing 10 burpees + 9 burpees!

End in COT

Nancy

by Duggar, posted in Backblast

Location: Paddock
Date: 2019-05-31
Time: 05:30 am
Weather: 66

Q: Duggar
PAX: Whitewall, Duggar

Warm-O-Rama
Oyo stretching while we talked.

The Thang
Started off with a Burpee apocalypse!

Nancy is a Dora type work out. Wow one pack is completing an exercise the other tax turning the links of the parking lot and back that continues until all reps are completed Nancy is a Dora type work out. Wow one pack is completing an exercise the other tax turning the links of the parking lot and back that continues until all reps are complete together.

over head presses 50
Merkins 75
curls 100
tri dips 125
calf raises 150
squats 175
lbc 200

Ended with 10 burpees!

End in COT

Run @ Paddock

by Duggar, posted in Backblast

Location: Paddock
Date: 2019-05-29
Time: 05:30 am
Weather: Muggy

Q: Duggar
PAX: Whitewall, Sous Vide, Duggar

Warm-O-Rama
OYO stretching while we caught up.

The Thang
Burpee Mile
Planking Mile
Big boy Mile

Ran .25 miles and did work and continued

Totals are as followed
Ran 3 Miles
48 burpees
4 minutes planking
100 big boy sit ups

End in COT

A Poor Man’s Murph

by Duggar, posted in Backblast

Location: Paddock

Date: 05/17/2019

Time: 5:30 – 6:15 AM EST

Weather: 64degrees Fahrenheit

Q: Duggar

PAX: Whitewall, Triceratops, and Duggar(Q)

Introduction

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama

OYO Warm up as we talked.

The thing 1

The plan was to do a Murph (run 1 mile, 100 pull ups, 200 merkins AKA pushups, 300 squats, and run another mile) Now if it was just me and Triceratops there we would have been able to do this as we do this all the time. However, Whitewall was there so we had to do a modified Murph.

We ran 1 mile

Completed 6 sets of;

10 Pull ups

20 Merkins

30 Squats

Then we ran another mile.

Total=60 pull ups, 120 merkins, 180 squats, and 2 miles

Finished with a little over 3 min of Mary

Lazy Man holds, LBC’s, Flutter Kicks, and American Hammers.

Great work out men!!!!!

COT

Sandman was visited by the Sandman and we broke Fragile……..

by Duggar, posted in Backblast

Location: Paddock

Date: 05/13/2019

Time: 5:30 – 6:15 AM

Weather: 51 degrees Fahrenheit

Q: Duggar

PAX: Whitewall, Fragile, Triceratops, and Duggar(Q)

Introduction

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama

OYO Warm up as we talked and caught up from the weekend activities. Waiting patiently for the Sandman to get there. Then when we realized that Sandman was living up to his name and fartsacking we jumped right into it.

Can you think of a better way to warm up besides a Burpee mile????? Me either so that’s what we did (at the request of Triceratops) we ran .25 miles completed 12 burpees and repeated until we ran 1 mile and completed 48 Burpees.

The thing 1

Nancy (Dora’s nasty mother in law)

Partnered up to complete the following reps as a 2 man group (well a two man group and Fragile and Whitewall). While one pax was working the other ran the length of the main parking lot and back, continued until all was complete.

50 overhead coupon presses

100 Merkins

125 Coupon curls

150 Triceps dips

200 Squats

225 calf raises

250 LBC (Little Baby Crunches)

Although we were out of time the PAX collectively begged me to do 2 more Burpees, as they wanted to end on an even number of 50 instead of JUST the 48 we did on the Burpee mile. YHC reluctantly agreed.

COT

Anything but shoulders Whitewall!

by Duggar, posted in Backblast

Location: Paddock
Date: 04/22/2019
Time: 05:30a – 06:15a
Weather: Dark

Pax: Duggar (Q), Whitewall, Sandman, Fragile, and Duvet (our traveling brother from Winston Salem)

Warm up

Grassgrabbers x15

Leg and calve stretching while we talked

The Thang:

4 stations (4 corners of top parking lot)

1 – 5 burpees

2 – 25 big boy sit-ups

3 – 10 jump squats

4 – 25 merkins

Start at station 1 complete exercise and sprint to station 2

Complete exercise and back to station one.

Complete stations 1, 2, and 3 the back to 1

Then 1,2,3,4 and back to 1

CoT

“Me, you, the two old ones and the 3 young ones” triceratops response to who was there this morning!

by Duggar, posted in Backblast

Location: Gridlock
Date: 04/25/2019
Time: 05:30a – 06:15a
Weather: 58 degrees BEAUTIFUL

PAX: Duggar (Q), Triceratops, Sous Vide (respect), Belay, Seal Pup, FNG (Flipper), and Ronaldo

Warm Up: Arm stretches, Frankensteins, knee huggers while hitting the 5 core principles. Then it was a mosey to the coupons and then to the basketball courts to play!!!!

…The Thang:

4 stations (4 corners of two basketball courts)

1 – 10 coupon curls and 10 coupon presses

2 – 20 big boy sit-ups and 20 merkins

3 – 30 SSH and 30 air squats

4 – 40 lbc’s and 40 calve raises

Start at station 1 complete exercise and sprint to station 2

Complete exercise and back to station one.

Complete stations 1, 2, and 3 the back to 1

Then 1,2,3,4 and back to 1

We cut the number in half and did it again backwards!

Welcome, Flipper

COT

Father Son WO

by Duggar, posted in Backblast

Location: GRIDLOCK

Date: 4/6/2019

Time: 7:00am-8:00am

Weather: Warm 😊

PAX: OG, Red Flanders, Sous Vide, Hertz, Lincoln Log, Duggar, Hanz and Franz, My Boy Blue, Ollie, Incognito, Disconnect, Triceratops, Kisses, Axeman, Tigger, and Chesty

Q: Triceratops (VQ) / Duggar

Introduction

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama

15 Abe Vigoda’s – IC

15 Grass Grabbers – IC

10 Finkle Swings – IC

10 Small Shoulder Circles – IC

10 Reverse Small Shoulder Circles – IC

The Thangs

21’s

SSH – 21 IC
The first 4 were counted out loud and the PAX continue until 21.  If all PAX fail to stop at the exact same time, everyone does 10 burpees and then we repeat.  We ended up doing 20 burpees total.

Burpee Mile

We ran .25 miles stopped for 12 Burpees. Repeated this until we ran 1 mile and Completed 48 Burpees.

Dora theme with the Hill of Death

Partner up.  One PAX completes exercise going up the hill and down while other “plays with the coupons”.

While one partner was doing Big Boy Sit-ups the other Bear Crawled up hill and Crawled Bear down then switch. Continue until 200 Big Boys were completed.

BREAK – 20 Coupon Bench Press each

Next was 200 Coupon Curls and Bernie Sanders up hill and Mosey back down.

BREAK – 20 Coupon Bench Press each

Next was 200 Squats and AYG uphill Mosey down X2.

We put the coupons back in their home and then all PAX raced OG back to where it all began.  The punishment if OG wasn’t the last back was 5 burpees, so that’s what we finished with.

COT

Nancy 1 Linc 0

by Duggar, posted in Backblast

Location: GRIDLOCK

Date: 3/7/2019

Time: 5:30am-6:15am

Weather: 22 Degrees THANK GOD IT WAS ABOVE 20 (right Red Flanders)

PAX: OG, Red Flanders, Sous Vide, Lincoln Log and Duggar

Q: Duggar

Introduction

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama

10 Abagodaddaos (inside joke)

Arm circles

10 Finkle Swings

The Thing

BREAK: 25 coupon presses

While one was performing on the “hill of death”(HOD) the other performed the exercise until the following was completed;

100 merkins

HOD Bear Crawl up sprint down

BREAK: 25 coupon presses

150 coupon curls

HOD Bernie Sanders up and down

BREAK: 25 coupon presses

200 Tri dips

HOD AYG up mosey down X2

BREAK: 25 coupon presses

200 Coupon or air squats

HOD Bear Crawl up sprint down

BREAK: 25 coupon presses

250 Calf raises

HOD Bernie Sanders up and down

BREAK: 25 coupon presses

300 LBC

HOD AYG up mosey down X2

COOL-DOWN: 25 coupon presses

COT

DORA’S M-I-L NANCY taking out FNG’s before the sun comes up!

by Duggar, posted in Backblast

Location: GRIDLOCK

Date: 2/28/2019

Time: 5:30am-6:15am

Weather: 33 Degrees

PAX: OG, Zebra, FNG, and Duggar

Q: Duggar

Introduction

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama

Frankenstein’s

Arms

Legs

The Thang

You have meet DORA but have you meet her mother in law??????? Well, we did this morning and her name is NANCY. NANCY is a mean……………

While one was performing on the “hill of death”(HOD) the other performed the exercise until the following was completed;

100 merkins

HOD Bear Crawl up sprint down

150 coupon curls

HOD Bernie Sanders up and down

200 Tri dips

HOD AYG up mosey down X2

250 Coupon or air squats

HOD Bear Crawl up sprint down

300 Calf raises

HOD Bernie Sanders up and down

350 LBC

HOD AYG up mosey down X2

ONE MORNING WITH NANCY AND THE FNG THREW UP!!!!!!!!!

Mary

OG Sucks (1 Round to 30)

COT

IMPROMPTU SUCK

by Duggar, posted in Backblast

Location: Paddock

Date: 2/18/2019

Time: 5:30am-6:15am

Weather: 33 Degrees

PAX: White Wall, Triceratops and Duggar

Q: Duggar and White Wall

Introduction

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama

20 SSH

10 Grass Gabbers – IC

OYO Leg stretching

The thing 1

We did a DORA with the counts 100 200 300 400

While one was running the length of the parking lot and back the other performed the exercise until the following was completed;

100 coupon curls

200 merkins

300 Coupon squats

400 LBC

The thing 2

3 Rounds to further the upper body pain

Round 1

5 Burpees, 15 coupon curls, 15 coupon behind head triceps extensions, and 15 coupon overhead presses.

Round 2

5 Burpees, 10 coupon curls, 10 coupon behind head triceps extensions, and 10 coupon overhead presses.

Round 3

5 Burpees, 5 coupon curls, 5 coupon behind head triceps extensions, and 5 coupon overhead presses.

The thing 3

Planking Mile

We ran .25 miles stopped for a 1 min plank. Repeated this until we ran 1 mile and 3 minutes of planking.

COT

GRIDLOCK

by Duggar, posted in Backblast

Where: GRIDLOCK AO

When: 5:30am

Q: Duggar

Pax: OG, Yanni, Sous Vide, and Duggar

First was some warmups

10 Michael Phelps 4 count ic

15 pavement grabbers 4 count ic

oyo calf and thigh streching

.7 mile run to a lit parking lot as we needed some light

 

The Thang

5 cones that were lined about 20 yards apart.  Stared at one end, calling it home base and did in kind of like a suicide.

Run to the far cone do the exercise and  run back to home base.  Run back to the far cone do the exercise again then to the next cone, and then back to home base.  We did the until we finished.  Then we cut the amount in half and did it again the opposite direction..  Exercise and amounts were;

10 hand released merkins

10 jump squats

10 burpees

30 lbc

30 ssh

 

Ran the .7 back to start and ended with a couple min of mary.

Thanks to my brothers for coming out this morning.  couldn’t do without you all.

COT

10/4 Impromptu Beat Down

by Duggar, posted in Backblast

We had 5 PAX come out for this early morning beatdown! Sous Vide, OG, Zebra, Lincoln Log, and Duggar (Q).

Introduction:

Workout began with F3 principles and the following disclaimer:

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama:

We did an OYO stretching and used this time to have some needed 2nd F

The THANG:

The Duggie

We did a modified, modified, modified Duggie (you would only understand this statement if you were there)  want to get in on the inside jokes????  I know a way!!!

Started off running a mile.  This ended with a desperate search for a lost brother.  Lincoln Log saw a shinny penny in the middle of the run and then tried to HL some people by the pool.  Then he generously graced us with his presence again.

Then we headed to the coupons and did the following

100 coupon curls #Ballerinaarms

100 Merkins

150 air squats

200 LBC’s

CoT:

Ended in the circle of trust and prayer.

Great work out brothers, we are defiantly growing stronger together in all 3 f’s!

9/25 Back Blast

by Duggar, posted in Backblast

Workout Date: [09/11/2018]

We had 7 PAX come out for this early morning beatdown! Sous Vide, OG, Ooze, O’ Shag, Zebra, Yanni, and Duggar (Q).

Introduction:

Workout began with F3 principles and the following disclaimer:

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warm-O-Rama:

15 Abe Vigoda IC

15 Imperial Walkers IC

About 25 yards down and back high knees (accident free)

Butt Kickers down and back

The THANG:

Burpee Mile

We ran 1 mile.  Sound easy?  Every quarter mile we had to stop to do 12 Burpees.  Ooze seemed to enjoy this the most based upon his comments 🙂

The THANG 2:

Bear Crawl 1-2-3

Dora’s obnoxious neighbor who throws wild parties all night long. Partner up, perform 100 Merkins, 200 LBCs, and 300 Squats as a team. While Partner 1 is doing the 1-2-3, Partner 2 Bear Crawled up a hill, that seemed to be the length a football field, and ran back, then flip flop until all Merkins, LBCs, and Squats were completed.

CoT:

Ended in the circle of trust and prayer.

Great work out brothers, we are defiantly growing stronger together in all 3 f’s!

How did Duggars VQ go?

by Duggar, posted in Backblast

September 1st
Well, my first VQ went well. We had a total of 21, including 3 FNG’S. I gave the disclaimer late (thanks HanZandFranz) but lived it out. The group really came together to support my first time!

Worm-O-Rama
We started with 16 Side Straddle Hops.
16 Abe Vigoda, which I mistakenly called Imperial Walkers and have no idea why…….cough…..OG……Cough cough.
Then we moseyed to the basketball courts taking a nice .75ish mile roundabout way to get there.

The THANG
At the basketball courts we lined up on the baseline and got into pairs to do buddy carries to the end of the court, switch, and buddy carry your partner back. Seeing Custer (a FNG) who is 6’5 being carried by beeper who is…….not 6’5……….. was a sight to behold. At one point, while Custer was being carried his feet were dragging on the court! Well done beeper, not many of us could have pushed through that!
Then we bear crawled down and back.
To finish up on the courts we paired back up to Wheelbarrow down, switch, and Wheelbarrow back.
Mosey to football field where we counted off in groups of 4.
We had 6 different excersizes set up. Hand released Merkins, LBC’s, Mountain Climbers, Planks, Squats (with coupons), and Curls (with coupons). Two people would perform their assigned exercise while the other two ran approx. 50 yards and back. We repeated this process for 4 minutes and then rotated groups. In between the rotation of the groups, guys took that moment to share what F3 means to them. I was greatly impacted by this time.
Then we took a mossy to where it all began.
We ended with a fun game of 21 and completed on one try. I did hear through the grapevine that Mr. Hand did not stop on time and made it past me!

CoT
Count-O-Rama – Stapler, Count Chocula, Beeper, Mr. Hand, Zebra, Ollie, Oshag, Duggar, Kisses, Roadtrip, Mutton Chops, HanzandFranz, Pitstop, Waffels, Hertz, Lincoln Log, and OG
Name-O-Rama We names the FNG’s Custer, Triceratops, and Chesty
We had a great circle of trust and we are building an unbreakable bond between us.

Trust in the LORD with all your heart
and lean not on your own understanding;
in all your ways submit to him,
and he will make your paths straight.[a]
Proverbs 3:5-6