I get Knocked Down…but I get Up Again…

Posted on Posted in Backblasts
  • When: 3/17/2018
  • QIC: McDreamy
  • The PAX: Sandcrab, Bedpan, Headlines, Yardsale, Outhouse, Rim Shot, Pom Pom, Ripper, Nip Tuck, Pickle, Kramer, Wahoo, Papa Smurf, Seinfeld, Zamboni, Peg, Bada Bing


18 Pax broke upon Sunshine Park, most wearing green and singing Irish Pub songs in a jovial (if not boisterous) fashion. Drop Kick Murphys seasoned the mood, and all were clearly yearning for a St. Patty’s Day Beatdown. They were not disappointed…


Warm up-

  • Irish jig (SSH) 15
  • Wood chipper 15
  • Dublin Dump (Tempo squat) 15
  • Lazy Leprechaun: Lying on rt side—left knee to left elbow x 10—flapjack
  • Music piece—Tubthumping—jog in place/ or high knee—do merkin when you hear “I get knocked down, but I get up again”

The Thang

There once was a fellow O’Doole, Who found little red spots on his tool, His Doctor a cynic said Get out of me clinic, And wipe off that lipstick you fool!

  1. Car BOMBS: Partner up. Pax 1 does exercise while Pax 2 runs to my pickup—grabs a shamrock from the back and returns with it. Swap out and continue the exercise until complete. P1 returns the shamrock to my truck. The exercises and reps are: 25- Burpees / 50- Overhead Claps / 75 Merkins / 100- Big Boy Sit-ups (or LBCs) / 150- Squats.

Mosey to pull up bars: There was a young lady named Bright, who traveled much faster than light. She set out one day in a relative way, and came back the previous night

  1. Pot O’ Gold–at the end of the Rainbow; a rainbow has 7 colors— 1 pull up and 7 box jumpsà 2PU and 7 BJ; Totals 28 of each—

 Mosey to smooth BB courts: There was a young man from Savannah Who died in a curious manner, He whittled a hole In a telephone pole, And there…electrified his banana

  1. Kiss the Blarney stone: Hairburners on smooth BB court: 5 lines—4 per line. P1 = Race to end—hold over head, race back, give it a wee little kiss, pass it off, and shift down one line. P2 = plank jacks, P3 = Air Jordans, P4 = LBCs

Mosey to big field at north end: There once was a nympho named Jill who tried dynamite for a thrill. They found her vagina in North Carolina and bits of her boobs in Brazil

  1. Leprechaun leap: 2 lines—first man runs five yards, drops to plank, second sprints over first, runs five yards, drops to plank…make all the way down the field (stay at south end)

A pirate, history relates, Was scuffling with some of his mates, When he slipped on a cutlass Which rendered him nutless, And practically useless on dates

  1. Giant’s Crawlway: (set up cones) Duck walk or lunge to the 10 yard line, 10 merkins, reverse Crawlbear back to goal line. Repeat to the 20, 30 yardlines increasing # of merkins by 10
  2. Irish this workout were over…
    1. Cone Sprints 25%-50%-75%-100% at the end 

There was a young maid from Madras, Who had a magnificent ass; Not rounded and pink, As you probably think It was grey, had long ears, and ate grass.


‘I get knocked down, but I get up again’ There is an old Japanese proverb: Its’ ok to fall down 7 times, just get up 8…In this world, we are promised difficulty—John 16: 33…In this world you will have trouble. Our character is defined by what we do after that 7th fall… and the choice is ours to make daily.

F3 Jax  F3Nation Jacksonville Ponte Vedra Nocatee Jax Beach Free Mens Workout Fitness Fellowship Faith St. Patricks Day Shamrock Irish

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