Honoring My Dad and 2.0 FNGs!

Honoring My Dad and 2.0 FNGs!

Date: 11/4/2019

AO: Monster Factory

QIC: BabyBack

# of PAX: 14

PAX: Snail Mail, OTC, Geiger, Hushpuppy, 10 Count, Tardy, Bam Bam, Hoots (FNG, Bam Bam’s 2.0), Pledge, Butterfly, Closer, Half Back (FNG, YHC’s 2.0), EOM


Warm A Rama:


Potato Pickers X 15 IC

Windmill X 25 IC

Merkins X 21 IC

Batwings: 20 IC each

Forward Little Baby Arm Circles

Hold for 20 count

Backward Little Baby Arm Circles

Hold for 20 count

Seal Claps

Hold for 20 count

Overhead Claps

The Thang:

Mosey to other parking lot for 7 of Diamonds:

PAX performed exercise in each corner of the parking lot running the long sides and traveling via YHC’s instructions on the short sides.

7 Burpees (Lunge the short sides)

14 Merkinds (Lunge the short sides)

21 Flutter Kicks (2 count) (Crabwalk the short sides)

28 Squats (Bear Crawl the short sides

21 Crunchy Frogs (Crabwalk the short sides)

14 Carolina Dry Docks (Lunge the short sides)

Out of time, jailbreak back to the flag for 7 Burpees OYO.


I was excited to have my 2.0 Half Back join us along with his friend and Bam Bam’s 2.0 Hoots! I’m proud of these 9 year olds for sticking with it! 


Great to having Tardy continuing with us especially with the flair he added to his name in the Name a Rama!


Today marks one year since my dad passed away and I wanted to Q today to honor him. F3 has been good accountability and community to keep me going. My dad, Fred Allen Johnson, was a true HIM, great to be around, funny, principled, hard working, loved his family. He suffered from bipolar, but he never gave up and that’s an inspiration to me to keep going. Seeing him decline in mobility in the last couple of years of his life inspired me to get serious about being in shape. I’m grateful to F3 and the PAX for this opportunity. Been a tough week, but I’m holding on the promises from the Lord like this in 1 Corinthians 15:


“For this perishable body must put on the imperishable, and this mortal body must put on immortality. When the perishable puts on the imperishable, and the mortal puts on immortality, then shall come to pass the saying that is written:

“Death is swallowed up in victory.”  “O death, where is your victory? O death, where is your sting?”

The sting of death is sin, and the power of sin is the law. But thanks be to God, who gives us the victory through our Lord Jesus Christ.”

Lots of symbolism in this workout related to my dad. He was in the army for 2 years and served in Korea for part of that. I can remember him demonstrated good form merkins when I was a kid so we did 77 of them in total for each year of his life. He never played sports, but liked baseball, hence 7 of diamonds and loved playing card games, especially Canasta, again, 7 of diamonds.


Please keep my family and me in your prayers as we mark this occasion. 


Continued prayers for Toby’s family. We are well on the way toward the goal for Toby’s family of $20,000. Donate by Nov 15 for your money to be doubled up to $10,000 by a match. Donate on Venmo or bring to an AO.


It was a privilege and an honor to lead these men!

BabyBack OUT!!


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