Knees Over Toespalooza

AO: The Wreck

When: 03/07/2022

QIC: aflac

PAX (14): Bear, Bieber, Caffeine, Catheter, Cutie, Donor, Meltdown, Moonshine, rip, Rooney- timlonergan, Squeegee, Switch, Yankee


A few years ago, if someone told you that you’d spend a random early morning running backwards while pulling a cinder with a rope for nearly 2 miles, you’d question their sanity.  Today, we simply call that CSAUP and chalk it up to typical Monday at F3.

Thus was the wild-hair of a BD idea, borne out of some knees-over-toes exercises that YHC has been embracing lately.  A warm Monday seemed like a perfect opportunity to let it fly.


Gather PAX around the circle by the flag for the following warm-ups:

  • Abe Vigoda’s
  • Hillbilly’s
  • Plank Jacks

The Thang:

Q directed all PAX to pair up and grab a stretch of rope and single coupon before heading for the trail for instructions.  Once gathered, YHC instructed PAX loop the rope around the coupon in preparation for some unique catch-me-if-you-can along the trail.  Instructions were given:

  • PAX 1 would drag the coupon while running backwards along the trail (no cheating).
  • PAX 2 would perform 15 Merkins, then run forward to catch PAX1.
  • Switch roles, rinse & repeat until reaching the pond.

To be honest, Q had no idea how this would work out but PAX seemed to embrace it.  Except Yankee, who must really hate running backwards.

With all PAX gathered by the pond, Q instructed everyone to continue with the same format for a single lap, substituting 3 Burpees for the chasing PAX.  Tibialis & calf-raises for the six.

Next lap, 15 Stone Mountains for the chasing PAX.  Again, tibialis & calf-raises for the six.

For the 3rd lap, Q instructed PAX to finish near the shelter by the hill.  This round would revert back to Merkins for the chasing PAX.

With the PAX loosened up, Q changed things up with the following:

  • PAX 1 would pull the coupon up the hill while PAX 2 would bear-crawl with hands pushing down on the coupon.
  • Switch roles halfway up the hill.
  • Rinse/repeat this adventure for 3 rounds.

With T-10 on the clock, start heading back to the flag with a quick stop at the wall for a round of Descending Merkins (5 Merkins for each course of stone).

Once complete, direct all PAX back to the flag while towing the coupon backwards.  A few rounds of Mary before time was called.


  • TAP for the people of Ukraine, who are suffering unimaginable atrocities.
  • RIP to the General.  If you know, you know.

AFLAC out.

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