Date: 03/23/2020

QIC: Spike

PAX: Animal, DIY, Shin Guard, Golden Pinky, Platinum Pinky, Red Ryder, Newton, Mowgli (FNG)

Gloom Factor: 65°F, Foggy


  • Motivators (5)
  • Little Baby Arm Circles (5 sm, 5 lg)
  • Reverse Little Baby Arm Circles (5 sm, 5 lg)
  • Seal Claps (10 IC)
  • Willie Mays Hayes (10 IC)
  • Quad Stretch (10 count each leg)
  • Hanging Leg Stretch (10 count – Together, RoL, LoR)

The Thang

PAX virtual performed a 5 round ladder circuit. Rep counts were 20, 15, 10, 5, 10. Exercises included:

  • Squats (SC)
  • WWIIs (SC)
  • Lunges (SC)
  • Side Shuffle Hops (IC)
  • Low Plank Hold (SC)
  • Mountain Climbers (IC)
  • Jump Squats (SC)
  • Merkins (SC)
  • Little Baby Crunches (SC)

The last exercises of each round was 10 OYO Burpees


Pax virtual circled up for 10 of each of these:

  • Crunchy Frogs (IC)
  • American Hammers (IC)
  • Freddie Mercury (IC)
  • Hello Dolly (IC)
  • Reverse Crunches (IC)
  • Sweat Angels (IC)


Time are crazy right now and we aren’t guaranteed much now or in the future. The one thing I can guarantee is that at least one other person will be out here with me in the gloom. For that I am extremely thankful. Y’all have helped keep me sane in these uncertain times. This group has helped me become a better husband, father, and leader in my community. It is times like this that we are made for men, we need to step up and be leaders in the community. Show them there is something different about us and point them back to where it all originates from, the Sky Q!


  • WhatWhat is virtual tonight (03/32) at 8:00pm
  • F3 NATX gear order deadline is tonight (03/23) at 11:59pm


Shin Guard – 150 jump squats and 90 ww1s