Archives: The A-Z Adventure Continues… (A->Bat Wings)

  • When: 20180927
  • QIC: Airwolf
  • The PAX: Submac, Marvel, Screen Door, Bevo, Oscar, Grinder, Snowman, Carrier
  • QuackQuackHonk continued strong w. 9x PAX including the 2nd Post of Oscar and guest visit of Carrier from Charlotte. The Q trend of going A-Z through every-single Exercise listed for F3 Nation continues… this may take some time, but it is a worthwhile pursuit.Today we made it from Austin Ass-Kickers through Bat Wings.

    WARMORAMA – Followed the A-Z model…
    15x Austin Ass-Kickers (IC)
    15x Australian Mountain Climbers (IC)
    Baba O’Reilly’s – 5x minutes of Imperial Walkers set to the beat and tempo of the perfectly 5 min song  Baba O’Reilly” from the Who.

    AYG – In coordination w/ BOMBS. Partner springs to the flags at AYG speed while other partner accomplishes BOMBS routine.

    B.O.M.B.S. – 50x Burpees, 100x Overhead Claps, 150x Merkins, 200x Big Boy Situps, 250x Squats, then rally to the flags

    Back Plank for 1x min

    Ballerinas-Toe Squats

    Balls to the Wall (done during Warmorama)

    Baryshnikov Squats


    Bat Wings


    Build me a son, O Lord, who will be strong enough to know when he is weak and brave enough to face himself when he is afraid; one who will be proud and unbending in honest defeat, and humble and gentle in victory.

    Build me a son whose wishes will not take the place of deeds; a son who will know Thee—and that to know himself is the foundation stone of knowledge.

    Lead him, I pray, not in the path of ease and comfort, but under the stress and spur of difficulties and challenge. Here let him learn to stand up in the storm; here let him learn compassion for those who fail.

    Build me a son whose heart will be clear, whose goal will be high; a son who will master himself before he seeks to master other men; one who will reach into the future, yet never forget the past.

    And after all these things are his, add, I pray, enough of a sense of humor, so that he may always be serious, yet never take himself too seriously. Give him humility, so that he may always remember the simplicity of true greatness, the open mind of true wisdom, and the weakness of true strength.

    Then I, his father will dare to whisper, “I have not lived in vain. ”


    General MacArthur

    F3 Hampton Roads