Seong Gi’s Revenge

by | Nov 30, 2021 | Back Blasts

QIC: Smokey
PAX POSTED: Eleanor, Dillio, Smokey, Waterboy, Hitchhiker, Cricket, Grouper, DBA, CZ, Belding, Apnea

0530 hours @ BB Court


Review 3 Fs of F3

  1. Fitness
  2. Fellowship
  3. Faith

Review 5 principles of F3

  1. Free of Charge
  2. Open to all Men
  3. Held Outdoors
  4. Peer Led
  5. Ends with COT

Warm up (All IC / 10 – 4ct)


Tapity Tap taps

Box cutters

Mountain Climbers

Flutter kicks


Everyone circle up for…

Red Light. Green Light. Game to music.

Red Light = Plank

Green Light = Burpees


Mosey over to Monkey Bars.

Everyone line up…

Count off to determine order.

Starting position will be Plank or Al Gore. Do one pull up to begin. Try to make it across monkey bars. If you drop it’s triangle Merkins till the last man is done. If you make it across both sets of monkey bars then you pick your own exercise till end of game.


Mosey back to courts

Quick water break

Pair up. Someone similar to you in ability. Line up across from partner.  You will be racing against the person across you. Winner rolls the dice to determine exercise for everyone. Q rolls for the for 1st result. Complete winning exercise till next race is completed.

2 rounds of exercises rolled, choices:



Jump Squats




Bonus games:

Divide into two teams

Indian run around the dog park and tennis courts.

Mosey to the field

Pair up with previous “partner” (opponent)

Bear crawl up the hill to begin

Race to fence

Run back

3 rounds/ plank when completed

Mosey to the line for a set of sprints to the light pole

Winner sits out for final “winners” race (way to go Grouper)


Prayers for Apnea’s and Big Papi’s Mothers

Continued prayers for Vanellope’s speedy recovery

Prayers and well wishes for Belding’s 2.0 reporting to Navy Bootcamp tomorrow

11 HIM showed up prepared for some exciting “games”. They got a little more than they bargained for on a nice crisp morning at the ranch. After a little red light, green light, the games really got interesting as the pax relocated to the playground for more fun. The Pax then paired up for a race against time for the remainder of the workout. In the end, the only winner was pain. Thank you all for playing!