Impromptu SubstiQ

AO: Boneyard

When: 10/14/2022

QIC: Speedo

PAX (3): Mater, Speedo, LateFee


With our brother Morphine on the IR we put together a group Q with compliments to Wideright for giving me inspiration through his back blast from earlier this week.


Mosey a bit and circle up for SSH, weedpickers, hillbillies, hangovers

The Thang:

11’s are an easy way to plan an impromptu beatdown.  At the pavilion by the big field we started with:

  • Step-ups and irkins with running from one side to the other between each set

Mosey down to the pavilion by the playground for:

  • Swerkins and squats with a mosey to a distant street light between each set

I then made the mistake of giving the co-Q duties to Mater who took us to the stairs by the pond for:

  • Burpees and SSH with running the stairs in between

I then yanked control back from Mater and we moseyed to the parking lot in front of the lacrosse field for some bear crawls and merkins.  Bear crawl one space, one merkin, two spaces, two merkins, etc.  We made it to 6 merkins or maybe it was 34.

Back to the flag where we gave Late Fee a quick lesson on cadence and counting until time was called.


Convergence at the Boneyard on 10/29…6:30 start.

Prayers for Morphine to heal and get back to 100%


Naked-Man Moleskin:

A lot of college football teams have developed a ‘next man up’ mantra.  That means if a starter goes down, the guy behind him in the depth chart has prepared and is ready to step in and step up to fill his spot.  This can happen in an instant if a guy gets hurt.  As F3 men I consistently see this same attitude.  A guy goes down with an illness or an unexpected work or home conflict and his brothers are there with no hesitation.  If you don’t feel ready to step up in that situation, consider the workout above.  All you need is six or eight exercises to do 3-4 sets of 11’s and you’ll quickly fill up a 45-minute workout.

Be ready to fill in the gaps when you have the opportunity.  The men around you will appreciate it and it will reinforce F3’s mission to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

–Speedo out

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