My Three Moms

My Three Moms

The scene: 52°, chilly, clear skies

QIC: Wee Man

PAX: Wee Man (QIC), CDC, Yogi, Spirit Fingers, Cinnamon, Band-Aid*, Paycheck, Pom Pom, Frodo, Bridesmaid, Night Light, Foxy

Disclaimer: I’m not a professional / you haven’t paid to be here / workout at your own pace and your own risk / F3 is open to ALL men/ Stay Hard


Little Arm Circles

-Forward x 10 4CT IC

-Backwards x 10 4CT IC

-Overhead x 10 4CT IC

-Front Claps x 10 4CT IC

The Thang

Three (e)Mom’s

Grab a Cinder Block. Mosey to side parking lot.

EMOM #1 (Mom 1)

Merkins on block x 5

Block presses x 10

Block curls x 10

x 10 min

High plank x 30 sec

Flutter kicks x 15 IC

EMOM #2 (Mom 2)

Merkins on each side of the block x 6 (3 each side)

Thrusters x 3

Block swings x 10

x 10 min

Low plank x 30 sec

LBC’s x 25 OYO

EMOM #3 (Mom 3)

Block Walkups x 5

Squats x 10

Blockees x 2

x 10 min

25 Big Boy Sit-ups – OYO

Slow walk back to flag carrying block.


BOM – Yogi



Good work today gentlemen! Excellent block work! We only had one block failure during the second Mom visit (CDC) and a near miss on the third Mom visit (Foxy). Great chance to get some upper body and some lower body work while not running around like madmen especially with Frodo’s knee on the mend and Bridesmaids Shoulder Planter Fashyitis. Paycheck gets the perfect form award for taking most the allotted emom time and not rushing through like a true celebrity trainer. Yogi and CDC were in their own elite category of their own. Cinny wins best low plank/no hand plank on block award. Kudos to all the other Pax.

*Band-Aid got a preview of the Backblast before the workout, said he was saving his shoulder for his kids, and decided to Ruck for the duration of the workout. It’s everyone’s own workout and I’m all about doing what you can and not hurting yourself if you think injury is eminent or it’s too high risk. We were able to get some pre miles in with him and getting up and outdoors is better than the alternative.


Warpath Wednesday this week at Veterans Park.

Pray for our nation

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