January 4, 2021


Handsy rolled up at 5:15a with a bunch of CMUs in the back of the SOS truck. That means he got up extra early, drove over to SOS, loaded up a bunch of CMUs by himself, came over to Old Forest and then proceeded to do some pre-workout by the playground equipment. Stud muffin.

F3 WELCOME & DISCLAIMER: Done during the warmup. Hobo Hundo was offered, even encouraged, but no one took me up on the offer.


  • 1:30 High Knees + 5 up/downs
  • Motivators down from 7
  • 10x Hand-Release Merkins IC
  • 10x Mountain Climbers IC


  • Evolution #1: 20-15-10-5 reps
    • 20/15/10/5x CMU Thrusters
    • 20/15/10/5x Burpees over CMU
  • Evolution #2: 100 yards, 1:1
    • 14x CMU Lunge Walk
    • 14x CMU Curls
  • Rifle Carry around parking lot
  • Evolution #3: 5 rounds
    • 20x CMU Swings (Kettlebell style)
    • 20x Windshield Wipers
  • Rifle Carry around parking lot
  • Evolution #4: 6:00 AMRAP
    • 10x Merkins with alternating hands on CMU
    • 10x Bonnie Blair (no CMU)
  • Rifle Carry around parking lot


  • 10x American Hammer with CMU IC
  • 30x Glute Raise on CMU (10 each leg) IC
  • 21x Flutter Kick with CMU IC
  • 12x Superman IC

16: Altar Boy, Barnum, Billboard, Costello, Crayfish, Deborah, Frisky, Handsy, Hobo (QIC), Jail Bait, Scarecore, Seagrams, Spicy Cash, Swanson, Teacher’s Pet, (one more…)


Don’t cast blame on anyone else. Ever. Take complete and utter responsibility for everything in your life. I’ve been teaching my boys about this very same idea and how important it is. Don’t blame the alarm, the government, your boss, your wife, the grocery store clerk. There is a lot on the subject I could say, but I’ll leave you with an analogy I heard from Tom Bilyeu that resonated with me the first time I heard it. Paraphrased:

If my wife were hit and killed by a meteorite, I would take responsibility for that. I would say that that is my fault. Not to blame or put shame on me, but to remind me that there is always something I could have done. Now I know that that is true, as crazy as that sounds. I know right now there are a group of people tracking what are called near Earth objects, making sure that if something like a meteor is on a collision course with Earth they could do something to stop it. Even though I know they exist, I’ve never done anything to help them. I’ve never given them money or ideas or encouraging words and I think that’s the right answer. I think that the likelihood of my wife being killed by a meteorite are virtually zero. But if it happened, I wouldn’t waste time saying there was nothing I could do about it. I know I’ve made a choice. At the end of the day, thats the most powerful realization you can have. That even inaction is a choice. You are deciding every minute what you are doing with your time your intelligence, your energies, your focus. You are deciding how to use it. And your life, right now, is an exact reflection of the choices that you’ve made, for better or for worse. If you love your life, congratulations, you’re making the right decisions. And if you hate your life, that’s on nobody but you. And thats the best news that I can give you. Why? Because you can do something about it.

CMU work is difficult and we should incorporate them into our workouts more often. I don’t know for sure, but I feel like I generally get 1 CMU workout in every week or 2 (and I post a lot).

The Bauer is happening on MLK weekend.

Workout Date: