April 22, 2020

We’ve done quite enough burpees this week!

Psyche!!!  (as we used to say in the 90’s)

THE SCENE:   Great weather.  Are you going to post indoors like a big titty baby? Or are you going to do the hard thing?  Unless you see lighting. Then post in your garage with the door up.

F3 WELCOME & DISCLAIMER:  You did this to you.

WARM-O-RAMA:   10 Burpees OYO,  Mosey down your street and back

10 Burpees OYO, Mosey faster down your street and back

10 Burpees OYO, Mosey more faster down your street and back

10 Burpees OYO, Mosey much faster down your street and back

THA-THANG:   Take your birth year (e.g. QIC’s 1980)

Break it down by components:  4 digits = 4 exercises.  Your digits control the amount of reps to do.


  • 1,000 reps of 100’s – (100’s are core work; lie flat on your back legs straight at 45 degrees or lower, arms out palms flat on the ground (like a snow angel), slap the ground with your palms to count up to 100)
  • 900 reps of flutter kicks (1=1)
  • 80 reps of Merkins
  • 0 = 10 reps of Burpees

I strongly suggest breaking all of this down into 10 rounds, such as:

  •  Round 1: 1 set of 100’s, 90 flutter kicks (1=1), 8 Merkins, 10 Burpees (can’t do just 1, right?)
  • Round 2:  Rinse and Repeat
  • Round 3-10:  R & R.

MARY:  Consecutively: 30 secs Low Plank, 30 sec High Plank, 30 secs Low Plank, 30 secs High Plank

In High Plank position keeping legs straight, walk your hands back to your toes bending at the hips until you are touching your toes.  Walk your hands back out to High Plank R&R x 5

COUNT-OFF & NAME-O-RAMA:  1 or a few socially distant PAX  (great time to headlock a FNG!)   We’re all with you in spirit.  Think of Slicnut’s face and he’ll be with you too.

CIRCLE OF TRUST/BOM:  The New Jerusalem (Revelations 21:22-25)

“I did not see a temple in the city, because the Lord God Almighty and the Lamb are its temple.  The city does not need the sun or the moon to shine on it, for the glory of God gives it light, and the Lamb is its lamp. The nations will walk by its light, and the kings of the earth will bring their splendor into it.”  The revelation of Jesus Christ to John of what is to come.

Brothers,  no need for a church or temple building for We are the Church.  Just as there won’t be a temple in the new City of God, there is no need for a church building in order to worship, fellowship, pray, and grow in your relationship with your Father.  Brothers, no need for affirmation no need for perfect circumstances or a perfect day to be who God calls you to be.  He is in you then be Light, no darkness can stand before you.  Lead your wife, lead your family, lead your community, and lead the nations for by the grace of our Lord, we are his temple.

Not sure if your name is in the Book of Life (verse 27)?  Talk to someone who IS certain.

Best 3rd F workout ever:  Pray, Read the Word, and Do.  Rinse and Repeat.

MOLESKIN:   Happy belated Earth Day, be good stewards and administrators over our natural resources.  It was our first commission.  Besides who wants to leave your grandkids a dumpster fire for a planet?

Pray for baby Jude (Orange Julius’s son) to grow strong and go home.  Pray for Boudreaux and family with the passing of his dad.  Pray for Rabbit’s recovery and strength.

Tomb Raider
Workout Date: