AO: The Main Event

When: 12/09/2021


Number of Pax: 10

Pax Names: A-Aron, BROTHER BLUTO, My Buddy, Old Man Bleu, Redick, Slick Back, Sloan, Smails, Terps, Undercover Brother,

Number of FNGS: 0

FNG Names:

QIC: Redick

The BackBlast:

Revenge of the Murder Bunnies!  After visiting some PAX from the Pinehurst, NC F3 Region it reminded me how much our group misses murder bunnies.  So, we incorporated it into the workout.  Listed below:


Warmup –

Side Straddle Hops

Tappy Taps

Don Quixotes

Quad Stretch

Dynamic Hammy Stretch

Pectinius Stretch (aka Stanky Leg)


  • 1 lap around AO
  • Murder bunny / resurrection murder bunny with your partner.  Switch at each cone, then same thing on the way back
  • Ab set after all PAX have finished the murder bunny set
    • Flutter Kicks
    • Freddy Mercury’s
    • Side Plank x 2
    • Plank
  • Jogged to the Picnic Tables
    • 3 sets of workouts
      • 1st – 10 incline Merkins, 10 Merkins, 10 Tricep dips
      • 2nd – 10 decline Merkins, 10 Merkins, 10 Tricep dips
      • 3rd – Hold high plank, 10 Merkins, 10 Tricep Dips
  • Jog 1 lap around AO
  • Rifle Carry Coupon to cones and back, stopping at each cone to do a set of 2 workouts
    • 1st stop – Coupon Curls, Coupon Row
    • 2nd stop – Overhead Press, Shoulder pull up
    • 3rd Stop – Chest Press, Hold High Plank on Coupon
    • 4th Stop – Coupon Squat, Squirrels
  • 4 minutes left – Round Robin / Popcorn style workout
    • Smails = Blockies
    • My Buddy = Burpies
    • Slick Back = Around the Worlds
    • Sloan = Elevator Merkins

COT – Working out with the Pinehurst F3 Region always helps give me perspective on how valuable F3 is across the nation.  There are hundreds of AO’s that all wake up before dawn, exercise together, use the same language, help the community, and are a part of something bigger than ourselves. It’s such a valuable part of our lives and we need to continuously remember how impactful it can be in someone else’s – so spread the word!

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