ROCK in the SSI

With D2 under the weather, Loveseat stepped up to Q on the spot and I offered to tag in along the way.  Nine of us got after it in the cool November air with the sun rising in the distance:

The Thang

Mosey out onto the pier


  • Abe Vigodas x 10
  • Weed pickers x 10
  • Bat wings
    • LBAC forward
    • LBAC backward
    • Seal claps
    • Overhead claps
  • High-medium-low squat call outs

Back to mainland to select a rock

Lunge out the pier part way and carry your rock straight overhead the rest of the way to one end of the pier

Next sequence: 10 count of an exercise, mosey down and back, retrieve your rock and walk it extended overhead to the other end of the pier

  • Overhead press
  • Bent over row
  • Squat

Break from that routine

  • Tricep extensions x 10
  • Curls x 10

Mosey to Big Dipper playground

5 pull-ups, 5 hand release merkins, 5 pull-ups, 4 hand release merkins, 5 pull-ups….down to 1 hand release merkin

Hee Haw Smokehouse

  • 5 derkins
  • 10 merkins
  • 15 incline merkins
  • 20 dips
  • 25 LBCs

Reverse smokehouse on picnic benches

Mosey back to parking lot for good ol’ fashioned suicides

Mosey to middle of the field and burpee broad jump home to the flagpole


Naked Man Moleskin

Between two Qs, we packed a lot into 45 minutes and never even left Neptune Park.  There are endless possibilities for pain down there.

Uptown Girl kept mumbling something about Gator orange sunrise but like I often do, I tuned him out…

Twinkle Toes did his own ruck workout and joined us for COT at the end

Note to all:  Ricky Martin has wheels

Announcements and Prayer Requests

F3 will be kicking off a monthly Men’s Prayer Breakfast in January.  This will be an event open to all men in the community. More details to come but the first one will be January 14.  Mark your calendars and spread the word.

Thanks for posting



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