AO: Nirvana

When: 08/12/2023

QIC: Sprocket

PAX (7): Avis, Dosido, Ollie, Padre, Special K, Testtube


TBH, it was a terrible week (work-wise) for QIC.  However, in QIC’s experience, some time with his brothers on the muggiest of summer mornings is just what he needs to lift him out of a funk.  Seeing an opening on the Nirvana Q sheet, QIC had the shot, there was no danger, so, he took it.


karaoke around the lot both left and right-sides, SSH’s, Mtn climbers, CoVids, sungods, weedpickers. Rep cnt: 15 IC (mostly)

The Thang:

To the track.  In preparation for the PAX, QIC wrote out the following on the pavement:

(2) rounds of

  • 1 lap (.25 mi)
  • 45 total air squats performed by side shuffle 10 yds, 5 air squats, side shuffle 10 yds, 5 air squats, and so on
  • 1 min. side plank per side
  • 80 penguins (40 per side)
  • 20 pendulum lunges (10/leg), 1 fwd-1 reverse=1 rep

To the QIC’s truck to pick-up: (1) 45#, (1) 60#, (1) 80# sandbag and a 15# sledge:

2 PAX carry 80# bag, with remaining bags carried by PAX to rear of MHS classroom building (~ .5 mile).  Rotating PAX on all items.  Upon reaching rear of classroom bldg, station PAX approx. 50 yds from tractor tire.

QIC instructed 1 PAX to take sledgehammer to tractor tire for 5 strikes to tire.  PAX in waiting performed burpees (@Avis’ station, shocking, QIC knows), Mericans, hang-cleans with 45# bag, bent rows with 60# bag and shoulder taps.  As each PAX takes his turn striking tractor tire, PAX in-waiting perform exercises at said stations, then, rotated clockwise until (2) rounds had been completed.

With approx. 10 min. remaining, QIC directed PAX to return to flag with rotations of all PAX carrying 80# bag and remaining PAX carrying remaining bags, sledge.

5 M.O.M. back at the flag with each PAX (except Avis, sorry, sir, ran out of time) calling exercise on his turn.


lifted up PAX traveling, dealing with illness, family dealing with ill loved ones.  Darth Visor CSAUP event coming up at Fowler Park.

Naked-Man Moleskin:

as mentioned above, QIC had a less-than-ideal week at work: I was laid-off, but, after my time in F3, I can share this: there have not been a time in my adult life when I knew I had men challenging me and encouraging me to lead and work harder; what an honor.  For me, it was a easy choice to join my brothers Saturday morning.  It was life-giving. A price can’t be put on that.  Sprocket out.

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