Steps and Reps

AO: The Bridge

When: 11/08/2019

QIC: Popper

PAX (10): Feathers, Animal, Ready Mix, Flo, Meatball, Pooh Bear, Ace, Dough Boy, Stickers, Popper


YHC’s pre-blast called for a 0.0, so PAX were advised to bring a coupon. Three PAX for the shield lock run got their steps in, and ten PAX for the beatdown got their reps in.


Standard warm-o-rama fare. Weed pickers, arm circles, some other exercises YHC missed as he retrieved his forgotten phone from the car.

The Thang:

Pick a partner. One partner does a rep count while the other partner does AMRAP. Partners swap back and forth throughout the duration of a song. New song, new pair of exercises. Playlist:


Song Time Exercise A (Reps) Exercise B (AMRAP)
Ain’t Wastin’ Time No More (Allman Brothers) 3:40 Warm-o-rama
Soul Singing (Black Crowes) 4:15 5 Coupon-burpees SSH
Hold On (Alabama Shakes) 3:46 20 Rows American hammer
Tame a Wild One (JJ Grey & Mofro) 4:21 20 Thrusters Bonnie Blairs
Come and Go Blues (Allman Brothers) 4:55 20 L/R Hop over coupon feet together Skull crushers
Kids (MGMT) 5:02 20 L/R Lunges w/coupon Curls
Morning Song (Black Crowes) 6:13 20 Merkins Jump squats
Hellhound on My Trail (Clapton) 3:51 20 Dead lifts V-Ups
Tragic (JJ Grey & Mofro) 3:30 5 PCMB Rows
Harp and Drums (JJ Grey & Mofro) 6:15 Mary: Breakdance, box cutter, Flo hops, Buzz saw


Hot n Special 5k turkey trot in Medlock Bridge neighborhood, 6:30 AM Thanksgiving, with 2nd F over wassail & brandy at Popper Manor to follow. M’s and 2.0’s welcome. Invite FNG’s, as this easy boozy run is a lighter intro to the F3-verse. Popper considering a publicity tour of the AO’s. PAX indicated it would be a one-man tour.


Prayers for morale and calm certainty through uncomfortable evolutions at work, and for aging parents with intimidating medical diagnoses. Prayers for strength to be leaders in our various offices we serve in daily life.

Naked-Man Moleskin:

Confucius once said, “The H0.0ch had coupons, but The Bridge does not”. Ok, he never said that, but if he had lived in Johns Creek / PTC and posted to F3, he’d know it is a reality (and you know his F3 handle would have been Fortune Cookie). At the old Friday H0.0ch AO there was a tidy horde of nearby cinderblock coupons ready for every beatdown, and these PAX got used to 0.0’s on Fridays. The Bridge has supplanted The H0.0ch, and since it is decidedly horde-less in the coupon department, the H0.0ch-turned-Bridge PAX have taken to each carrying a cinderblock coupon around in the trunks of their cars. YHC has chosen to take long-view optimism on this evolution, as heavier trunks means poorer gas mileage means more frequent fill-ups means more revenues for oil companies means greater stock-driven returns to our retirement accounts. Fortune Cookie would approve.

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