CDC Bombs a Bootcamp…Again

When:  11/11/20


The Pax:  Frodo, Yogi, Wee Man, Knobby, CDC (QIC)

Conditions:  A warm and misty 73 degrees F

The Thang



Little Arm Circles x 9 4CT IC (Forward, Backwards)

Forward Claps x 9 4CT IC

OH Claps x 9 4CT IC

Through the Tunnel x 9 4CT IC

Imperial Walkers x 9 4CT IC

Mosey to Rumble Hill

Merkins x 9 4CT IC

Squats x 9 4CT IC

Mosey to back parking lot


Partner up.  1 PAX (or 2 for the 3 PAX group) does exercise while other PAX runs across lot.  Flapjack and continue exercise until each amount of reps are complete.  50-Burpees/100-Overhead Claps/150-Merkins/200-Big Boy Sit-ups/250-Squats. 

Mosey back to where the shovel flag should have been


BOM:  Knobby


Thanks for letting me lead you today brothers!  Weekday bootcamps are always so hard to get all the content in.  Oh well, more to choose from at my next Q.  On the way to Rumble Hill I made a quick program change to do B.O.M.B.S. in the parking lot instead of the wet hill.  With the way it felt on the flat surface, I’m kind of glad we weren’t on an incline.  After the workout, we had a great discussion about the 5G tower at Rumble.  Knobby had never noticed it.  “That’s what THEY want.  Now that your eyes are open, you will begin to see them everywhere!”  Yogi mentioned that they might spread COVID…makes sense to me (Narrator:  It did not make sense to him.) 

What was the significance of 9 reps today?  Well, none at the time.  I messed up the count and wanted to keep it consistent to look like it was intentional.  However, I just realized tonight that I completely missed by F3 Anniversary.  5 years ago, November 9th, 2015, was my first bootcamp…Knobby was the Q.  After that day, I have been called CDC probably more times than my hospital name!  I’ve made life long friends, received prayers and support many times, have gotten in the best shape of my adult life (maybe the running has fluctuated a bit), and have found new ways to impact the community.  So, I guess the 9 counts inadvertently DID have significance.  Thank you for welcoming me into this brotherhood years ago and for constantly pushing me to accelerate!  Looking forward to the next time in the gloom!


  • Check out F3 Florence social distancing recommendations.
  • We have copies of Freed to Lead…let Foxy or me know if you would like to check one out from our F3 Florence library.
  • If you are looking for a podcast to listen to, check out the 43 Feet F3 Nation podcast. Links on the F3 Florence website.
  • Prayers for our nation. 
  • Prayers for Foxy, Periscope, and Flanders.
  • Grayskull tomorrow!

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