Sally Stopped By the Buck

PAX: Judge Judy, Whip, Harbaugh!, Roker, Daniel-son, Hostilo, Handy Manny, Chigger, Cable Guy (Respect), Shocker, Sawed Off, Ballcock, Wet Wipes, Cow Bell, Big Spur, Swanson (QIC)

Conditions: Ugh…. 82 Degrees, no wind, all around nasty.

Disclaimer: W/O at your own risk, push yourself and the guy next to you.  Don’t get hurt.


SSH x 20
IW x 20
TTT x 20
Arm Circles x 10 each
All IC

Mosey to the Church


Partner up and do 75 reps of each with the official F3 Blocks

Exercise – Curls, Sumo Squats, Triceps overhead, Front raise, Calf raises with block, Regular squat

Special Guest Appearance – Sally Up with 3 options to choose from:
1 – with block overhead, 2 – squat or 3 – merkins

Partner back up and do a 2nd round of the 6 exercises above with 50 reps

Once complete – circle up with partner and do 10 reps of overhead presses with the block. Judge Judy really wanted to do that exersice this morning.

Put the blocks back neatly and head back to the pad.

5 – MOM

Rapid fire with 10 reps each: Flutters, BBSU, V-Ups, Burpees, and Burpees again (Q-Hijack)



Update – July 4th Convergence at the Yacht Club is going to be postponed and rescheduled to another date.

Look forward an email from the Nantan via Stones regarding how we’re moving forward with workouts.




  • Judge Judy was asking about turning left on Bridge Street on Monday. He said that he has no idea what is down that way.
  • Some PAX had difficulty understanding when Sally goes up, they go down. Up is down, and down is up… A true crowd pleaser.
  • I got a lot of comments about block work and want more of it. Check – be on the look out for the next Swanson Q (suns out guns out).
  • While i’m not the fastest, strongest, or best looking out there, i truly enjoy leading this group.

Swanson Out.

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