Author: Spine

  • Blame Mr. Rogers

    Bright and early at the Deep AO. Due to a confusion, we had three Q’s, who vied for the honor of leading (confusion due to technical difficulties, a conspiracy led by Tater, or the Mandela Effect: unclear).

    Mr. Rogers, always eager, took the initiative and won the honor. He led us for a short mosey. Then:

    1. 11’s across the parking lot (merkins / jump squats)

    At this point, Mr. Rogers used his Q powers to hand off control to Spine (this was a mistake, as all the PAX will attest). Given this absolute power, he decided to run with it and took control of the remainder of the bootcamp.

    Spine’s workout began thus:

    1. Cocaine Bear Challenge: We bear crawled across the parking lot. And at each white line did 5 dry docks. At the middle barrier, we did 10 merkins. Then we finished the parking lot.
    2. DORA: 100 WWI’s, then 150 Squats
    3. “APD’s with Crabs” [new Spine invention]: We crab walked back across the parking lot. At each barrier with stones, we thrust in the air 5 times.
    4. Mary: 50 real APD’s, 20 cadence count Flutters, 20 cadence count Penguins.
    5. Indian Run Back to the Flag

    And there was much rejoicing.

  • Chasing M.I.L.F.S.

    We started the morning off right with yours truly welcoming all with an announcement of my total lack of qualifications for leading a work out. As this was my first Q at WaThoHuk, I wanted to set everyone’s expectations low.

    Duly warned, I then told them about the way we did things in the enlightened North (New Jersey, where I started my F3 journey), namely, by stating a legal disclaimer, after which all cried out “Aye!” (everyone, that is, but Mr. Rogers; beware of Mr. Rogers – seems like a nice guy, but you never know…)

    Then this is what happened:

    • Mosey (to Pocahontas Middle School track)

    • Warm up: “Spine” Stretch Circuit; Arm Circles/Circle Arms; Imperial Walkers; Side Straddle Hops

    • Jack Webbs (soft edition): Start with 1 push up/followed by 4 raise the roofs. Then 2/8, 3/12, 4/16, 5/20. (The PAX were feeling good; spirits were high.)

    • Burpee Mile (using the track for precision): 1/4 mile run, 13 burpees, then rinse and repeat for a full mile = 52 burpees. (Spirits began to dampen; mumble chatter was heard; but mumble chatter also became increasingly a challenge.)

    •Chasing M.I.L.F.S.: We then began a mosey for a circuit around the lake with 3 stops at which we enjoyed what I from here on dub “M.I.L.F.S.,” namely a set consisting of:

    — Mountain Climbers (10 count in cadence)

    — Inchworm Merkins (10 O.Y.O)

    — Lunges (10 each side, O.Y.O.)

    — Flutters (10 count in cadence)

    — Squats (10 count, on Q’s “down”)

    Looking around, I saw nothing but pure elation on the ecstatic faces of the PAX. Smiles and laughter filled the morning air. If one has the time, the numbers could be increased, which would make everyone even more joyous.

    •Mosey back to “Flag” (no actual flag present)

    • Flash Mary = 20 LBC’s O.Y.O. to finish things out.

    In the way I was brought up in the bosom of F3 NJ, we then went around with optional “high”/”low”s being shared, or prayer requests. Many joys were on full display, as we have much to be thankful for.

    Was a pleasure to lead a great group of guys.

  • Back in the Saddle

    After a long break from the Q, I got back at it today. Highlight: Initiating a FNG to the fold at Hoedown. Welcome, Knight!

    Warm Up: Spine Circuit Stretch; 20-count side straddle hops; 20 imperial walkers; 20 windmills; 20 inchworm merkins

    [Mosey to retrieve coupons.]

    Thang 1: 20 squats (with coupons), followed by mosey around parking lot; 20 kettle bell swings, followed by mosey; 20 curls, followed by mosey.

    Palate cleanser1 : 10 burpees

    Thang 2: 20 squats (with coupons), followed by mosey; 20 overhead press, plus mosey; 20 bentover rows, followed by mosey.

    Palate cleanser 2: 10 burpees

    Thang 3: 20 squats (with coupons), plus mosey; 20 American hammers, plus mosey; 20 curls, plus mosey.

    Palate cleanser 3: 10 burpees

    Thang 4: 20 squats (with coupons), plus mosey; 20 kettle bell swings, plus mosey; 20 curls, plus mosey.

    Dessert: 10 burpees

    Digestif: 40 yards of murder bunnies

    [Mosey back to flag]

    Man Killers (from 5-count down only), plus 20 WWI’s

    We then had the honor of welcoming FNG (Ryan Berry) to the fold. His F3 name is Knight.

    *Participants: Spine (Q), Pigskin, Salt Lick, Beta, and (introducing) Knight

  • It’s Still Cold (& Super Bowl 60)

    •Warm-Up (which was desperately needed): 20 count Side Straddle Hops, Arm Circles, Circle Arms, Deadman Hang + Stretching, 20 count Mt. Climbers, 20 count Plank Jacks

    • Thang 1 (Bear Crawl Alley): 20 Australian Pull-ups, 20 LBC’s, 20 yards bear crawl, mosey back; 20 Hand-release Merkins, 20 American Hammers, 20 yards bear crawl, mosey back; 20 Burpees, 20-count flutters, 20 yards bear crawl, mosey back.

    •[Interlude: Mosey to Church Parking Lot]


    •Thang 2 (Super Bowl *60* w/Coupons): 20 Curls with coupons, 40 squats, 2x mosey around the lot; 20 Curls with coupons, 40 Bent Over Rows, 2x mosey around the lot; 20 Curls with coupons, 40 Kettle Bell Swings, 2x mosey around the lot.

    • Thang 3 (Carry the Block): Hold the block with one hand 20 yards, 3 Blockees; switch hands for another 20 yards, 3 Blockees; Rifle Carry 20 yards, 3 Blockees; Lunge with block 40 yards (completing a circle in the lot).

    • [Interlude: Mosey back to AO]

    • Ended with Man Killers (i.e., Motivators, where I started F3)

    All are grateful for the warmth of fitness and fellowship.


  • Mile(s) of Fun

    1/12/26

    Q: Spine

    PAX: Wojo, Handshake, Data, Pigskin, Salt Lick, Vandelay, Oyster

    We met on a crisp, clear Monday morning.

    Warm-Up: Thorough stretch routine, circle arms, arm circles, Don Q’s


    Leg-Killer Mile (#1): 1/4 mile running, then 15 cadence count lunges, 20 squats, 25 cadence count side straddle hops. Repeat 4x at every 1/4 mile

    5 Burpee Interlude

    Mary Mile (#2): 1/4 mile, then 15 cadence count flutters, 20 LBC’s, 25 Alabama Prom Dates. Repeat 4x at every 1/4 mile.

    This took the entire 45 minutes.

    COT. As I do, we did a share round of highs and lows (prayer requests welcome as part of this before ending in the ball of man.

  • Ladder at the Hoedown

    Warm Up: Thorough Stretching, Side Straddle Hops, Arm Circles, Circle Arms, Imperial Walkers
    —
    Mosey to begin our ladder at church parking lot and retrieve coupons.

    • 5 Buprees (+ mosey)
    • 5 Burpees + 10 Merkins (+ mosey)
    • 5 Burpees + 10 Merkins + 15 Squats (+ mosey)
    • 5 Burpees + 10 Merkins + 15 Squats + 20 Curls (+ mosey)
    • 5 Burpees + 10 Merkins + 15 Squats + 20 Curls + 25 Mt. Climbers (2 count) (+ mosey)
    • 5 Burpees + 10 Merkins + 15 Squats + 20 Curls + 25 Mt. Climbers (2 count) + 30 Bent Over Rows (+ mosey)
    • 5 Burpees + 10 Merkins + 15 Squats + 20 Curls + 25 Mt. Climbers (2 count) + 30 Bent Over Rows + 35 LBC’s (+ mosey)
    • 5 Burpees + 10 Merkins + 15 Squats + 20 Curls + 25 Mt. Climbers (2 count) + 30 Bent Over Rows + 35 LBC’s + 40 Overhead Claps (+ mosey)

    Mosey back to base.

    • BearCrabSprints = bear walk halfway across parking lot, switch to crab walk to end, then sprint back
    • Zombie Walk = Lunge across the whole parking lot, sprint back

    Circle for Mary:

    • Lunges (20 count)
    • Box Cutters (15 count)
    • WWI’s (10 count)

    COT – Shared highs and lows (good fellowship), welcomed new FNG (Data) to the F3 family.

  • Windy Morning at Hoedown

    Warm Up: Stretching, Arm Circles.

    Because Handshake was not there and Salt Lick was feeling cold. Motivators/Man-Makers were requested and were done, without any groaning because only men were present.

    Thang 1: Mosey through Westham ~1/8 mile, then 20 Merkins, + ~1/8 mile, then 20 Peter Parker Merkins, + ~1/8 mile, then 20 Hand Release Merkins.


    Thang 2: 40’s (10 murder bunnies, 10 curls, 10 lunges, 10 burpees, run back to block and then rifle carry to line) + Mosey, then repeat x4 so 40 reps of each exercise.


    Thang 3: 20 bent over rows, mosey, 40 bent over rows, mosey, 60 bent over rows, mosey


    Mary back at base: 20 Mountain Climbers, 20 LBCs, 20 Leg Lifts (side 1), 20 Leg lifts (side 2), 20 Flutters, 20 WWIIs

    Recover, Recover.


    Rather than prayer requests, we did as they do at the Princeton AOs: Share round, highs or lows (optional of course). Had some good moments of 2nd F. Good guys.

  • Grab Your Partners, Now Do-Si-Do

    Beautiful morning for a hoedown.

    Warm Up: Stretch Circuit, Arm Circles, Circle Arms, Mosey

    • Phase 1: With partner, 300 curls with blocks (one working, other moseys)
    • Phase 2: Same as before, now 400 squats with blocks (one on, one moseys)
    • Phase 3: Same, but 200 American Hammers (see above)
    • Phase 4: After mosey, Burpback Mountains (80 burpees together, partner sprints 3x up incline and back).
    • Phase 5: Motivators (or Man Killers)

    COT

  • First Watch + Burpee Mile-ish = Fun

    Spine here. Enjoyed taking the Q at First Watch today (9/10).

    9 PAX = Spine, Splinter, Gumbo, Senor Frog, Handshake, EF Hutton, Ronnie, Honeydo, Kubota

    Warm Up: Stretching, Arm Circles, Circle Arms, Weed Pickers, Imperial Walkers, Hillbilly Walkers

    1: Motivators (or, Man Makers as some of you might know them by). Mumble chatter made me lose count, so extra reps were provided. Plenty of moaning and groaning. Morale high by the end.

    2: Burpee Mile = ~1/4 run, then 15 burpees (x4). All the PAX really loved this; didn’t want it to stop.

    3: Parking Lot Fun = Cocaine Bears across lot, lunges back (part 1); side shuffles with 10 squats every three parking lines, side shuffle back with 5 merkins at every third line.

    4: Mosey back for round of Mary in front of church: 25-count AmHams, 25 WWIs, 25 Pickle Pointers, 20-count Flutters

    5: Mosey back to base with 15 fox holes to round things out (fox hole = 1 sit-up + 1 merkin that you roll over into is 1 rep).

    COT – Morale was high and everyone was very happy that I finally began as a Q in RVA. More to come.