Jericho’s Weekly Dose of Pain

AO: Jericho

When: 10/08/2021

QIC: Goldberg

PAX (12): Benny, Crab Cake, Deuce, emeril, Goldberg, Inseam, Mr. Hand, Schneider, Snowman, Swiper, Valley Girl, FNG=Pinto


YHC took the keys mid-week and took the challenge to fine-tune his Q-sponsibilities…:) After last week’s snafu at Big Creek, I considered it a huge win that the FoCo Sheriff’s office didn’t show up. Sadly, I couldn’t EH the officer this week… but we EH’d a new FNG into the mix. More on that later!


We mosey’d around the block to the other side of ballfields – and gave a quick refresher on the 5 core principles of F3: always free, always open to men, always held outdoors (rain or shine), always peer led, and always ends in a Circle of Trust.

Warm-up included: SSHs, Weed Pickers, Arm Windmills (Front & Back), and Willie Mays Hays.

Mosey around the building, back to the football field.

The Thang:

The Thang 1: The 7s
Partner up.
Partner 1 runs to the 50 yard line and back (100 yards).
Partner two does an AMRAP of:

  • 7 Carolina Dry Docks
  • 7 WW2 sit-ups
  • 7 Air Squats

Rinse and repeat until Q calls time.

The Thang 2: Indian Run 2x around the field
Hit all four corners each time around. No shortcuts!

The Thang 3: 10-20-30s

2 rounds of:

Start at the goal line.
Bear Crawl to the 10. Perform 10 merkins. NUR back to the goal line.
Bear Crawl to the 20. Perform 20 squat jumps. NUR back to the goal line.
Bear Crawl to the 30. Perform 30 Big Boy situps. NUR back to the goal line.

Cool-down: Roxanne Burpees
Queued up “Roxanne” the Police. Every time her name is sung perform a burpee. 

We mosey’d back to the flag and held a 45-sec plank until time was called. Mission accomplished!


After a quick name-o-rama, we promptly named the FNG. Since he is into classic cars, naturally he loved the name “Pinto”. High fives all around!

We wrapped with the Ball-of-Man and continued prayers for 5-way, job transitions, and Benny’s coworker’s family member who passed away. Huge praise for a positive doctor’s report for Snowman!

Naked-Man Moleskin:

3rd times a charm for my Q. This was a lot of fun, and I was grateful for the warm welcome to my buddy (Pinto) who showed up this morning. This is a great group of Brothers!

Leave a Comment