AO: Donut Shop

When: 05/18/2022


Number of Pax: 17

Pax Names: Bronco, Cutter, Fogger, Footloose, Giuliani, Hanger, Kipling, Kodak, LED, Little Finger, McFeely, Munger, Phileas, Puck, RA, RERUN, Sir Topham,

Number of FNGS: 1

FNG Names: Hanger

QIC: Sir Topham

The BackBlast:

Disclaimer read, F3 principles shared

Warm-o-rama (IC)

  • SSH (15)
  • Abe Vigodas (10 forward/backward)
  • Seal claps (10)
  • Overhead claps (10)
  • Windmills (10)
  • Daisy pickers (10)

The Thang

  • Partner Up, first set
    • Partner 1: Lunge to second light post (with coupon)
    • At second light post, overhead press (15) and leave your coupon there
    • Vertigos back to starting point
    • Partner 2: Elevens with coupon bench press and LBCs
    • First partner done holds plank until second is done
    • When partners switch, second partner does Vertigos first then overhead press with coupon then lunges back with coupon
    • Repeat once
  • Set Two
    • Partner 1: Manmaker Merkins (10, 2 is 1)
    • Partner 2: Al Gore
    • Switch, each partner does each exercise once
    • Rochamblockees (5)
    • Partner 1: Bent over Rows (15)
    • Second partner: Imperial Squat Walker (10, 4 CT)
    • First partner done holds plank or Al Gore until second is done
    • Switch, each partner does each exercise once
  • Mosey to OPRF field with coupons
  • Set 3, new partners!
    • First partner: Alternating Shoulder Taps (15, 2 is 1)
    • Second partner: Grave diggers (10, 4 CT)
    • First partner done holds plank or Al Gore until second is done
    • Switch, each partner does each exercise once
    • Once all partners were done, Elevens IC: Curls and Tricep extensions
  • Mosey to Rec Center field then back to Donut Shop for last exercise
    • Murder Bunny across parking lot to second light post, 10 merkins, Murder Bunny back to start line




Count-o-rama, Name-o-rama, FNG – welcome, Hanger! Thanks for wearing pants today.

Announcements – dinner tonight at Jimmy’s Place, everyone consider signing up to Q


PAX may have noticed that all of the reps today were 10 or 15 (except rochamblockees). PAX probably didn’t notice that the first four exercises were Lunges, Overhead press, Vertigos, and Elevens (LOVE), and the next were Manmaker Merkins, Al Gore, Upright Rows, Rochamblockees, Imperial Squat Walker, Alternating Shoulder Taps, Grave diggers, and Elevens (MARRIAGE).

Today is YHC’s 10 year wedding anniversary, and 2 days shy of 15 years of being with his wife.

Marriage has been the best thing to happen to YHC; YHC would not have found Christ without his wife.

Marriage has also been the hardest thing to happen to YHC. Every day is a challenge to put M first, which is a challenge when YHC’s selfish and self-righteous ego is involved. YHC knows that he is happier when YHC puts himself third (behind God and wife) but YHC has to constantly remind himself of this.

YHC challenges all PAX to consider where they are on the journey of sacrificial love in all of your relationships and to take the next step in that journey today.

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