The Sphincter of Poseidon

Posted on Posted in Backblasts
  • When: 02/17/2018
  • QIC: Jumanji
  • The PAX: Jumanji, Outhouse, Sandcrab, Peg, Check Please, Bada Bing, Zamboni, Slash, Snookie, NipTuck, McDreamy, Papa Smurf, Tank, Dill Pickle, Osteen, The Force, Wrangler, FNG House Party, FNG Bunzai, FNG Aladdin

20 PAX, including 3 FNGs, shook off the gloom. YHC dubbed the workout ‘The Sphincter of Poseidon’ (just now, for no other reason than it amused).

Circle of Warm-up:

  • Arm circles of some kind to some number IC
  • Some other stuff to some number IC
  • 10 burpee penalty for the PAX not knowing what the core value for Feb is (multiple tests followed to ensure learning)

February Core Value:

Accountability- We love our brothers enough to hold them accountable, especially when it’s uncomfortable.

Iron sharpens iron Proverbs 27:17

The Thang:

Get the blood flowing with some shuttle runs: 10, 15, 20, 25 at the cones with return to start line between

  • Round 1- mountain climbers (count one leg)
  • Round 2- iron mikes (count one leg)
  • Round 3- Carolina drydocks (count both arms)

Mosey to Poseidon’e playground for:

  • 1/2 Mucho Chesto (50)
  • 20 pull-ups
  • 1/2 Mucho Chesto (50)
  • 20 pull-ups

Fasthole quick finishers were rewarded with some ab fun with Osteen and YHC

Mosey back to the field for: Jax Isosceles of Death, partner style. 3 cones, countdown burpees at each from 10, wheelbarrow between cones. YHC instituted the Hero Clause around 5 to save a little time. Hero Clause: when the first team finishes everyone is done

Mosey to the track/sidewalk for team hairburners. Simple premise- as a group, get the 6 plates around the track (~1/3 mile), suckfest result.

Circle up for 5 minutes of stretching yoga led by Bada


Throughout the workout YHC focused on the importance of accountability using the old pool noodle, hammer, file discussion. Welcome FNGs Bunzai, House Party, Aladdin.

Jax Region shirt order –

F3 Jax  F3Nation Jacksonville Ponte Vedra Nocatee Jax Beach Free Mens Workout Fitness Fellowship Faith


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