Welcome to the Bone-Yard

by | Dec 12, 2020 | Back Blasts


Pax-Waterboy, No-See-Um, Grouper, Haka, Rub an’ Tug, Sloppy Joe, Anchorman, Cheesehead, Goose, Chawda (FNG), Nancy, Belding, Apnea


730 hit and an FGN (Chawda) just pulled up. Disclaimer given and review of the 5 core principles then off to work.

Short mosey (200 yards).



Cherry pickers

Baby arm circles



Mosey back to the flag.

The Thang…

Count off by 3’s.

3 exercises around the park/field area (approx 1/3 mile). 1 exercise at each stop. 3 laps total.

Group 1 start. The remaining 2 start the mosey. Group 2 stops at 1st cone w their 90 SSH.  Group 3 moseys to cone 3 for their 90 SSH and continue to each cone completing the exercises below.  Everyone will complete 3 full laps around the park area.

90 SSH

80 squats

70 merkins

60 SSH

50 squats

40 merkins

30 SSH

20 squats

10 merkins

Quick sip and 10 count the soccer field

Start At the wall

Dips. Sprint across field to other sideline.

Dying cockroaches. Back to the wall.

Step ups—easy way. Sprint to sideline.

Mountain climbers—hard way. Back to the wall

3 rounds.

30 reps.

20 reps.

10 reps.

Mosey back to the flag…the long way. Found some pull-up bars for future use. This time 90 LBC’s.

Indian run with duck walk and beat crawl mixed in.

Another stop for flutter kicks IC.

Apnea call for Z-Pac IC

Goose called merkins.

AYG back to the flag.

“I hope we’re done Aftet that!!!”—Nancy

And yes we were. 830.


Prayers for Waterboys sister’s quick recovery.

F3 is a safe place to know that other men have their struggles and we are all there to support each other. If u see a brother in need reach out.

Check 3rd F channel for updates