It’s July 5th. What now?

    • When: 7/5/18
    • QIC: Popeye
    • The PAX: Smiley Face, Apache, Kenyan, Popeye, Trinity, OtterBox (FNG), Magic Mike, Polymer, Socrates, Italian Job

It’s been quite sometime since I have written a back blast for a Q.  I apologize for that and encourage you to write up a simple BB for your future Qs.

I was given the honor to Q at one of the Rock Region’s original workouts ManU.


  • 15 SSH
  • stretch
  • 15 IW
  • stretch

Mosey to the foountain

  • 10 Irkins
  • 10 MNC
  • 10 Irkins
  • 10 INC

Mosey to Manchester Park to the picnic tables next to the play ground

Merkin mountains.

  • 5 on the ground
  • 5 on the seat
  • 5 on the table
  • 5 on the seat
  • 5 on the ground


  • 5 on the ground
  • 5 on the seat
  • 5 on the table
  • 5 on the seat
  • 5 on the ground


  • 10 squats run up and over the table
  • 10 Irkins run up over the table

(2 rounds)

Mosey to the Soccer Complex picnic table area

3 rounds

  • 10 Bulgarian Squats each leg. (Look that one up) I think I heard Kenyan say whoa when I announced the 3rd round
  • Mosey around the parking lot.
  • 10 rows Bearcrawl Merkins
  • 10 rows Lt. Dans

Mosey to the picnic area pond

2 rounds

  • 25 Calf Raises

Was going to have fun with the picnic tables there too but #FatherTime Italian Job kept a good eye on the clock.

Mosey back to the COT

  • 15 SSH
  • Stretch.


Yesterday was the July 4th, Independence Day for this great country of ours.  Most don’t know, but it was actually July 2nd the Continental Congress approved the resolution for the Declaration of Independence. Even John Adams wrote to his wife “July 2nd will be the most memorable epoch in the history of America.”

So on July 5th did our founding fathers? Sit around and say OK guys we did it. No. They knew what they just signed was outright treason and they could be hanged for their treachery to the crown.  ON the 5th, they moved forward, printing 200 copies of the Declaration to share with the citizens.  Sounds crazy compared to the way news travels now-a-days.  In Great Britain, the King didn’t even  speak openly about the rebellion until more than a month later.  For the next 7ish years the men moved forward in blood and battle to give us the rights ans freedoms we have today. Let that sink in.

What did you do after your first F3 workout? The next day you were probably really sore and thinking “was this a good idea?” I hurt so bad.”  “I tried the experiment. I’ll go back in a week or two.”  Or did you move forward? In 2011 did Dredd and OBT and the other Redwood Originals that launched the first F3 workout keep it to themselves, or did they move forward.  I’m glad they didn’t look back and share the Fitness Fellowship and Faith that’s kept me and I’m sure many of you moving forward.


Popeye OUT!


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