July 9, 2020

No legs and no Hanson…..almost


Muggy, steamy, thick, humid….I briefly gave the PAX PTSD by allowing the intro to MmmBop play before switching to a more diverse playlist for the day that included Kanye, Widespread Panic, Terence Trent D’Arby, and SHINY from the Moana soundtrack.




Motivators down from 6

Imperial Walkers IC x 15

Daisy Pickers IC x 15

Bat Wings IC x 10

Tempo Merkin IC x 15

Stretch oyo for 30 seconds


Mosey to Stables for a 12 minute AMRAP

  • 5 pull-ups
  • 10 merkins
  • 15 BBSU
  • 1 quick lap around the stables. Rinse and repeat until time

Deadhang for 3 minutes

  • keep your same stable and hang. If you have to drop, do 1 burpee and get right back in

Mosey to the big field by startex for DORA

partner 1 completes exercise while partner B runs to lightpole 6, does 1 burpee and returns to relieve partner

  • 100 merkins
  • 200 alternating shoulder taps
  • 300 Freddie Mercury


After the first 3 days of unofficial F3 Memphis leg week, I planned to skip leg work all together, but the City of Germantown had other ideas. At approximately 0608, two trucks of Germantown’s finest pulled trucks right beside the shovel flags where they could get a good look at our actions. I’m convinced that when we have an audience, humping monkeys is the only acceptable response. S0…

  • Howling Monkey 10/8/6/4/2. If PAX released the monkey at any point, perform 1 burpee and get right back in
  • plank til 6:15, approx 1 minute


9 pax, 0 fng


Eat That Frog by Brain Tracy

Each day we are presented with a number of frogs that have to be eaten. These frogs represent tasks, conversations, projects, etc. The book challenges us to eat the biggest nastiest frog first. In doing so, we will feel the immediate relief and sense of accomplishment of eating the completed the most difficult task of the day first as well as reducing the anxiety that goes with the dread of putting off eating that frog. I received this book a long time ago from a sales manager to help with time management. My challenge today is to apply that in personal life as well. The uncertainty of the world right now has caused us all to have differing opinions from those around. Hopefully that doesn’t change the way we felt about them before all of this mess. If there are tough conversations that need to be had with friends, family, or colleagues, don’t wait. Don’t let the frog grow nastier each day.

Be safe!


I messed up the count in Batwings this time. I need to take my own advice from my last COT and listen to myself a little better. I can’t complete cadence correctly in the current exercise if I’m already thinking about the next exercise. In the meantime, I might just do dealer’s choice warmorama.

Keep fundraising for Alcy Ball!!

Spirit Stick
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