Get Up!

Posted on Posted in Backblasts
  • When: 11/18/23
  • QIC: Felony
  • The PAX: Outhouse - R, Inside Out - R, Goggins, Ladies Room, Bobber - R, Banjo - 2R, 3 Peat - 2R, Depends - 2R, Dollar Bill, Papa Smurf - 2R, Judge - R, Powerball - R, B for Bert - R, Housekeeping - R

  • The Warmorama:
    • The first/next exercise is…XYZ…Starting Position Move…In cadence…Exercise…Recover when done.
    • Mosey to Turf Field
      • Side Straddle Hops
      • Limp Member
      • Michael Phelps
      • LBASF
      • LBASB
      • Moroccan Night Club
      • Hillbilly
      • Don Quixote
      • Lunge Stretch
      • Peter Parker
      • Cobra
  • The Thang:
    • 25 Yard Bear Crawl Sets – length of field
      • Bear Crawl then 20 exercise at each stop – American Hammers, shoulder taps, big boy situps, and merkins
    • 25 Yard  Lunge Sets – length of field
      • Lunge then exercise at each stop – Heels to Heaven, diamond merkins, flutter kicks, and mountain climbers
    • Lt. Dan’s (lunge, lunge, squat) across field
    • Mosey around field
    • Lt. Dan’s (lunge, lunge, squat) across field
    • Mosey around field

Mosey to Play Ground

  • Dips x 15 IC, side plank – each side x 30s
  • Dips X 15 IC, front plank – 30s
  • Dips x 15 IC

Mosey to Turf Field

  • Split up into 2 teams, one team on each side of field
    • 5 pullups
    • Jog to other side
    • 15 Jump Squats
    • Repeat X 6
  • Abs Set
    • Leg Raises (30s)
    • American Hammers (30s)
    • LBCs (30s)
    • Plank w/ Knee Ins (30s)
    • Alternating Leg Raises – 45 degrees (30s)
    • Penguins (30s)
    • Shoulder Taps (30s)
    • Flutter Kicks (30s)
    • High Plank (120s or until failure) – 30s count-off for Dollar Bill

COT (Circle of Trust)

  • Count o Rama
  • Name o Rama

BOM (Ball of Man)


Get up!

Do not love sleep or you will grow poor;

Stay awake and you will have food to spare.

Proverbs 20:13

Reflect last 2 months, down to 3 workouts/week. I got busy, and was sleeping in more…

I appreciate you men getting up and getting out here.  It motivates me to do the same.

This is one of the cornerstones of F3…it’s easy to become a sad clown…this feeds us in many ways.

EH a lost F3 brother, EH a friend, and stay after them.  They want to, but they’ve lost their confidence and let pride get in their way.

Happy Thanksgiving men!

  • Announcements
  • Prayer Requests
    • Papa Smurf’s buddy RC, 3 Peat’s Uncle Danny, my son Austin, all our men who are traveling for the holiday.


  • Prayer

Leave a Reply