Rock, Paper, Scissors, Q


49 degrees, wet

14 PAX: Cornwallis, Brickyard, Cosmo, Marshall, Kneehigh, Headlock, Beefsteak, Tulip, Flash, Zamboni, Logger, Khaki, Maize, Nomad

Zamboni suggested the night before that we Rock Paper Scissors to decide who Q’s. I won.



Warm O Rama:

Invisible Jump Ropes x20

Jump Squats x20

Motivator from 5


Mosey to the Bridge

Title Boxing:

Right Left Jabs x30

Jab crosses x30

Jab cross hooks x30

Jab cross hook uppercuts x30

Jab cross hook kick x30

Repeat from the left side



Mosey back for Mary

LBCs x40

Morning Evening x 20

Kneehigh’s Neckrollers (AKA The Exorcist)


Prayer Requests



Indy Dad’s Day

11 Pax this morning for our first F3 Dads workout. DC, State, and I all brought our kids and we got to name a bunch of FNGs

Warm ups: Side straddle hops, Windmills, Motivator, Imperial Walkers, Jabs and Crosses

Mosey to the Bridge for paired up jabs and crosses

Mosey to the GaGa Pit for some GaGa ball. FNG Autumn introduced the game.

In between rounds of GaGa: ‘Mericans, American Hammer ball passes (combined with impromptu Duck Duck Goose)

Mosey back to start for Mary: Kneehigh Qs for flutter kicks, LBCs, and alphabet

Naming our FNGs:





Hot Topic

Lil’ Biscuit



Coffeeteria at the local Fivebucks


Notes: Weather was clear and cold. Our first Dads day was fun, rather than a beatdown, but that’s what it’s for. We didn’t even get to the frisbee golf. Looking forward to warmer Dads days to come.

Johnny Mnemonic

28 degrees cold and windy at the hill. 6 PAX posted from only 3 cars. New world record. Headlock Knee High, Logger, Marshall, State, and Wolverine.


Invisible Jump Ropes: 20 x 3 in Cadence

T-Rex Taps: 20 x 3 in Cadence

Side Straddle Hops: 20 in Cadence

On your invisible ropes again: 20 x 3 in Cadence



Johnny Mnemonic

Q has a hard time remembering OYO exercises so he made up a mnemonic to remember this one. It’s kind of a Death Star Lite. On the basketball court, start in the center ring (middle). Move out to an edge, then back to the middle, then rotate. Exercises at each station:

Mericans in the Middle: 10

Burpees in the Back: 5

Climbers in the corners (Mountain Climbers): 20

Get out of the fart sack (jump squats at the sidelines): 10

Finish when you complete the circuit. High plank ’til everybody’s done


Fatty McGee’s Stairs

Being a fan of Adam Sandler in the 90’s, this one is dedicated to the beloved Fatty McGee character, who insisted on taking the stairs even though it made him hyperventilate.

Bear crawl up the stairs

Pull ups on the rails

Decline Mericans at the top of the stairs

Red Headed Step Mericans (AKA O’Doyle Rules) at the bottom (inclines)



For my 3rd Q, I wanted to incorporate a little more of my Title Boxing days, so added the invisible jump rope and the T-Rex taps (jab punches).

Clubber Lang

8 PAX posted to shadowbox in the sleet

Cross leg standing stretches
Grass Pickers x15
Tricep Stretches
Sidestraddle Hops x20

Mosey to Bridge

  • Shadow Boxing:
  • Jab: x30
  • Jab Cross: x30
  • Jab Cross Hook: x30
  • Jab Cross Hook Body Blow: x30
  • Jab: x40
  • Jab Cross Hook Body Blow: x50


  • Squats x20
  • LBCs x20
  • Carrot sit ups x20
  • Lunges x20
  • Chuck Norris ‘Mericans: As many as you can do in one minute (How many mericans can Chuck Norris do? All of them.)

It was fun to get back into boxing. Morning was cold with some iced rain.

Tunes to Toughen Up To

PAX Posting:




Marshall (Q)


Pre-Workout Ruck:






Windmills in Cadence

Side Straddle Hops

Mosey to Basketball Court



All exercises go for the duration of a song playing on the BT speaker at half-court

Ring of Fire: Rotate around court, 10 Mericans, 10 LBCs at each position around the perimeter (Corners, Baselines) Song: “Ring of Fire” by Johnny Cash

21: Back and forth from sideline to sideline. Do any combination of Merican and LBCs that add up to 21. Song: “21” by the Eagles

Bodies Hit the Floor: Plank with Donkey kicks. 4 Mericans every time the song says 1,2,3,4 Song: “Bodies” by The Drowning Pool

Carolina Special: Mericans at the baseline, run to other baseline, do Carolina DryDocks. Song: “Gone to Carolina” by The Sanderlings

Thunderstruck Motivator: Motivator modified to just a bunch of ones. Song: “Thunderstruck” by AC/DC

Baba O’Riley: Imperial Walkers for the duration of Baba O’Riley by The Who. That was just too many Imperial Walkers so we stopped about halfway.

Belching: Suicides with burpees. Song: “Sweet Child O’ Mine” by Guns N’ Roses

Tubthumping: Inspired by Black Cat 1 year anniversary and IM.  Burpee every time the song says “I get knocked down”. Song: “Tubthumping” by Chumbawumba



Morning/Evening to the tune of “White and Nerdy” by Weird  Al Yankovic. Up or down every time you hear the phrase “white and nerdy”.


Post Workout Coffee:

PAX were joined by Brickyard and Swayzee