AO: THE ROCK
QiC: Betty Crocker
Date: 06/27/2026
Title: A few things I've learned over the years from Honker
Number of HIMs: 11
Angel Soft, Artificial, Betty Crocker, Chute, Clean Bress, Daddy Daycare, Farmville, Gypsy, Heihei, Nelly, Ridgeline
Number of FNGs: 3
Name of FNGs: Nelly, Farmville, Clean Brees
WarmOrama:
Disclaimer
10 late arrival penalty burpees
Motivators from 7
Chinooks * 10 IC + Reverse
Phelps OYO
TTT *10 IC
Don Quixote * 10 IC
Navy Seal demonstration followed by a lap around the AO with 5 Navy Seals at each of the 4 corners
Tha Thang:
Deconstructed Blockees:
10 Squat Thrusters
10 Merkins on the Cindy
10 Groiners
Murder Bunny about 30 yards to the 1/2 Lowe's Blue Bucket … Which represents a 1/2 Honker.
A full Honker (which would be a full Blue Bucket) is:
2 burpees, 25 merkins, 50 squats, 2 burpees. For time (and cardio overload prevention), we did 1/2, so: 1 burpee, 12 merkins, 25 squats, 1 burpee.
Run to the far corner and do 3 Navy seals.
Run back to the bucket and rifle carry the Cindy back to the start.
Repeat the whole cycle starting with deconstructed blockees, 8 reps on those 2nd time through.
6 reps on 3rd lap.
4 reps on final lap if you got that far.
COT:
Count-a-rama, name-a-rama, AAR, Review of F3 Mission and Core Principles, Prayer requests, Could Brew Coffee (thanks for providing Artificial!)
AAR: Good variety and non-stop movement. Great group suffering even though we were all at different paces. YHC could've written out the deconstructed blockee details to reduce complexity of having to remember what's next.
Gypsy relocating to Erie, PA soon, may be interested in launching F3 up there as Cleveland and Pittsburgh are 2 hours away as the nearest regions.
Welcome 3 FNGs, Nelly, Farmville, and Clean Brees!
It was an honor to lead the workout this morning, thank you PAX of the Rock!