February 22, 2018

Seven Seas of Pain

THE SCENE: Doldrums: 44ish, dead wind, and bone dry (the scheduled rain failed to post after a HC in last nights forecast) – Soulja Boy on VQ
Welcome to F3… Not a professional… Not paid… Push yourself. don’t break yourself… Modify as needed

– Large Arm Circles  x10 IC
– Reverse & Repeat
– Cotton Pickers  x10 IC
– Windmills x10 IC
– Jump Squats  x10 OYO


  • Scuba Diver  15 sec count (Similar to Superman but PAX flutter arms and legs. Only chest and stomach touch the deck. Q called on various PAX to count)
  • Merkins  x10-15 IC
  • Flip over/ Upside down Scuba  15 sec count
  • In N Outs  x10-15  IC (Pax on their six with feet off the deck. alternate extending/retracting legs wile simultaneously performing situps)
  • Imperial Squat Walkers x10-15 IC
  • Coupon Deadlifts x10-15 IC
  • Mosey for 1 lap around the parking lot incorporating front, backward, and side moseying

Rinse and repeat for a total of five circuits. Q started feeling saucy after the first two circuits and upped the reps from 10 to 15.

Perform one last bonus lap sprinting for the second half. Part timer tried to race the Q but you know Souja Boy ain’t havin it. (smoked him)

Exercises led by various PAX as called on by the Q. Can’t recall them all.
11 PAX, no FNGs. Soulja Boy on Q; Green Monster; Part Timer; Moana; Granola; Jasmine; Choker; Phat Pat; Mr. Wonderful; Orange Julius; Po
Q shared with PAX about a recent instance where he became overly angry with the 2.1

Eph 6:4    Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.

Prov 19:18   Discipline your son, for there is hope; do not set your heart on putting him to death.

As fathers, our job is to exemplify as best we can our relationship with our heavenly father. Every child needs discipline but when we lash out at them with a heart of anger, we have set our hearts on putting them to death.

Prov 25:28 A man without self control is like a city broken into and left without walls

Creepy van was running today… weird. Mysterious owner of van continues not to post. Q reversed the the cadence count to signal the last rep. Pax thought it was weird but Q thinks that they are the weird ones. Phat Pat will no longer let Soulja Boy Q. Beatdown was too intense. Green Monster almost splashed. Next time.
None other than the NANTAN (Gus) himself will be on Q at the Morg Monday.  VAPE session Saturday following BC at the mothership.