Triple Respect

Triple Respect

16 men gathered at The Body Shop to get a tune up before the weekend’s cold and rain cause us to lock ourselves up in our warm fartsacks and sleep the weekend away.  We had a solid age range out there today with McGee being our War Baby at a spry 35, while our most life experienced pax Penalty Box more than doubles that at age 72! RESPECT RESPECT RESPECT!   Quick notes on Penalty Box if you don’t know him…or should I say HIM.  A hockey legend and true NHL All Star (Atlanta Flames 1972) but likely more importantly a man of Faith that has been impacting local churches and charities for the last 30 years (when McGee was 5).  Thank you for being a part of F3 and this community.  If you get a chance to sit with him and talk, you are guaranteed to learn something.

With a shovel flag planted in the soil and after a brief disclaimer, the pax split up at the get go with 10 men choosing the bootcamp while the remaining 6 stayed back for some heavy work.  I have no idea what they did, but there were an assortment of coupons ranging from bricks to full cinderblocks.  Here’s what happened with the bootcamp crew:

Mosey around the back of the school navigating the dark and twisting sidewalks and back around the far parking lot for some COP:

  • SSH x 20
  • Merkin x 10
  • Low Slow Squat x 15
  • Mountain Climbers x 20
  • Wide Arm Merkins x 10

Mosey back across the lot and down to the basketball court by the track for instructions on playing 4 corners.  Each lap will have different number of repetitions (Lap 1 = 10, Lap 2 = 15, Lap 3 = 20, Lap 4 = 25)

  • Corner 1: Merkins
  • Corner 2: Jump Squats
  • Corner 3: Carolina Dry Docks
  • Corner 4: Romanian Dead Lifts (reps are per each leg)

Mary on the basketball court led by McGee until the 6 was in.

Mosey up to the main school entrance and find some wall for people’s chair

  • Air Presses x 102
    • curb decline merkins x 10 OYO
  • PC with heels off the ground x 30 seconds
    • curb decline merkins x 10 OYO
  • PC with toes off the ground x 30 seconds
    • curb decline merkins x 10 OYO

Mosey back across to far parking lot for some 11’s around the big island

  • 1 WW2 sit up/ 10 burpees
  • and so on…until we got to 6 sit ups and 5 burpees

Mosey back to launch with no time to spare.



Solid group of guys out there this morning.  Thank you for having me as a guest Q.  I need to make it out here more often as it is THE closest AO to my house.  I tend to aim for Devil’s Turn usually but maybe I’ll start switching it up and be more regular out here.  McGee, as usual, was out front the whole morning.  With that he earned the “Chain Of Pain” to wear around his neck for the family photo at the end.  Look for that on slack and try to find the blur that was Das Boot jumping in with the shovel flag at the last second.  Big Tuna was crushing it today.  I hardly recognized him with the Grizzly Adams look.  Some may even say he looked like The Comish!   It was so dark on the track I couldn’t see who anyone was or who let out the loudest fart heard across campus.  If you can get Covid through fart residue, I am pretty sure I have it now. Thanks for that.   I also learned how easy it is to train our pax when you set a pattern.  After the 3rd installment of People’s Chair followed by decline merkins, the pax just went right back to the wall ready for more without being told. #BEASTS   In hindsight, maybe we should have stayed on the wall instead of attempting the 11’s.  Those burpees were no fun at the end.

Great work out there everyone.  I hope the deadlifts and people’s chair don’t ruin your day’s plans of moving.   Another shout out to Penalty Box for the strong take out this morning:  We all have challenges.  Let us all recognize and be helpful to each other to get through these challenges whatever they may be.

See you all soon.




  • New Friday workout starting tomorrow at MRHS at 0600 appropriately named “Last Call”.  Meet by the football field.  Point Break on Q tomorrow
  • Continue to keep F3’s Bout Time and his son Jennings in your prayers.  Jennings is continuing his 2nd fight against Leukemia and they need all the prayers they can get.




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