AO: HyzerBomb

When: 01/08/2022


Number of Pax: 8

Pax Names: Catapult, Dreamliner, Gunner, Huggies, LinkedIn, SpaceMonkey, SubMac, Thriller,

Number of FNGS: 0

FNG Names:

QIC: Thriller

The BackBlast:


27 degrees, Cold as a polar bear’s behind, but crisp and clear

F3 & Covid Disclosures

GO HOME if you have COVID or have been around someone who has, its too cold to workout anyway

Don’t get hurt, but if you do, Thriller has office hours in Newport News on Thursdays


This workout was inspired by a workout that Thriller did with the guys of F3 Coastal Empire in Savannah, GA the week before Christmas.

50 SSH, 20 IW, 10 TTT, 10 MP, arm circles small to big both forward and back

The Thang

Mosey around circle to nearby picnic shelter (50ish yards away from flags) and then race back.  Partners for the rest of workout determined by place of race winners.

“Catch me if you can” with partners.  Partner does 10 merkins and then when he catches his partner they switch.  Next sets followed by 10 squats and 10 plank jacks.  This was done down the straight away to park entrance and back to the play ground.

At the playground, 10 pull ups by partner alternated with lunges, then continue “catch me if you can” sequence back to flags.

At next picnic shelter, rotate 11s with step ups and dips (start with 11 step ups and 0 dips and sequence switch until 11 dips and 0 step ups)

Continue “Catch me if you can” back to park entrance and back around circle to the flags

Then…One partner does suicides while the other does LBCs, switch and then do set of flutter kicks and American Hammers as well

Then…line up in race winner order in plank position and do Indian Bear Crawl across the parking lot

Then…everyone’s arms were shot and there were 2 minutes left, so we did OYO burpees (or at least tried) until time was up


It was the LBCs, flutter kicks, and American Hammers seen above


We have all said and heard people say to us “God doesn’t give you more than you can handle”

Thriller is going through a lot having elective surgeries cancelled and having hours cut at work while at the same time his son had treatments yesterday and is very neurtopenic.  He has been told this a lot recently and the platitude was starting to annoy him so he looked up its biblical origin.  Most attribute it to this scripture:

Corinthians 10:13  “No temptation has overtaken you that is not common to man.  God is faithful and He will not let you be tempted beyond your ability, but with the temptation He will provide the way of escape that you may be able to endure it.”

Thriller doesn’t exactly see how that is interpreted to “God doesn’t give you more than you can handle” and prefers

Psalms 34:19 “Many are the afflictions of the righteous, but the Lord delivers him from them all.”

Either way, the point Thriller was trying to make is that if you are trying to give someone words of encouragement, then listen and give heartfelt sentiment and don’t just quote bumper sticker theology as it gets tiresome, and empty platitudes sometimes feel worse than just listening and saying nothing.


  • “Catch me if you can” has limits, do not follow your partner into the toilet
  • Huggies is planning a Rave for his upcoming 9 workout Qs in the rest of the month…he was close, but did not splash Merlot today.  Please be prepared to bring your own glow sticks (BYOGS) and your own ecstasy.
  • When Gunner was really good at bear crawls, he was rewarded by being called “A flexible F**K”, this was all moot after Dreamliner opted for a “walk of shame” as his modification over bear crawls (so apparently its Ok to modify for injury but one has to be prepared for heckling and shaming as a consequence)
  • Huggies is working on improving his gag reflex by practicing on Bananas…but if he doesn’t improve he still has plenty of other holes.


They are on slack

If you don’t come to the Grow Ruck in October, then you will need to move out of the area or be shamed for all time.

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