Climbing, Copperheads, and Bruce Lee

  • When: 10/21/17
  • QIC: Audit
  • The PAX: Gore, Snips, Twin, Goodwill, Rooney, Baby Face, Swinger, 8-way, Woody, Audit (QIC)

It was a cool, brisk morning at . Ten begrudging PAX showed up for another Audit beatdown. We were thinking about all our brothers running in the Tuna 200 race. Go get ’em men!


SSH x 20 IC

High Knees x 20 IC

Star Jumps x 20 OYO

Butt Kicks x 20 IC

Goofballs x 20 IC

Mosey to the football field


Series of 5 exercises, 4 sets (adding additional reps each set)

Crab Cake – 1, 2, 3, 4  IC

Lunges – 2, 4, 6, 8  IC

Iron Cross – 3, 6, 9, 12  IC

Mountain Climbers – 4, 8, 12, 16  IC

Burpees – 5, 10, 15, 20  OYO

Run one lap around the track after each set

Blocks (Copperhead Style):

Curls x 15 IC

Overhead Press x 10 IC

Squats x 15 IC

Bench Press x 15 IC

Rinse and Repeat

Mosey back to the A/O

Bruce Lee:

American Hammers x 20 IC

Weezy Jeffersons x 20 IC

LBC x 20 IC

Heel Touches x 20 IC

Crunchy Frogs x 20 IC

100’s x 20 IC


Psalm 71:18 “So even to old age and gray hairs, O God, do not forsake me, until I proclaim your might to another generation, your power to all those to come.”

October is Pastor Appreciation month. Earlier this week, Friar mentioned on the F3 Lenoir group chat that the pastor of my church, Jim Lee, has had an impact on most of the guys in our workout group. Jim has modeled this verse from Psalms by mentoring so many men in his lifetime. Like Jim, there are so many older pastors in our area that have served the church faithfully for years. Now, the church is crying out for new leaders. It is our turn to take the torch!


We have started the tradition at the Den of playing chicken with the student drivers at the end of each workout. It is sure to test your guts or sheer stupidity.

Luckily no PAX were taken out this morning from every F3 man’s kryptonite – the dreaded WALNUT!

We found out that the Bruce Lee will work the poop out of Swinger.


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