When the Rooster call, what do you do? Back Blast – 10.15.19

The Rooster is one of the most unique names for a workout, but I love the premise (or what I assume to be the premise). We don’t get up for easy, and the rooster is typically seen as a wake up call for many, but for others we are often up before the rooster is, getting in the hard work for the day that needs to get done. That is what F3 is all about. Getting up early, putting in hard work, so that we can attack, tackle, or take on any challenges that may come our way that day.

I also love Tuesdays at the Mutt, the boys always show up strong to “start” off their week. Today was no exception. I was a little delayed in start to the day, blaming it on soreness and tiredness from the previous weekend, but still made it to the Mutt just in time to get everyone started.

Weather: Cloudy and overcast with temps around 45 degrees.

Gearlander: Nike baselayers, Nike socks, Nike Metcons, Nike training joggers, Under Armour sweatshirt, Nike tech hat, and Machanix gloves.

PAX: Pope, Porkchop, Deuce, BUSCHHH, Plumb Bob, Bumblebee (R). Wham-O (R), Mouth, Larry Flynt, Blueprint, Soft Top, Snowman, Backdraft, Tiger, Fridge, No Show, Digiorno, Zime, Fergie, McAfee (QIC)



15 Grass Grabbers IC

15 Imperial Squat Walkers IC

Kendra Newmans

Michael Phelps

MAIN THANG: McAfee The Terrible

Partner up and complete the following:

Round 1:

50 SSH IC (Each Partner does 50 OYO)

100 Lunges, 100 Merkins, 100 Big Bois (Partners can split this work however they want)

Round 2: 


80 Lunges, 80 Merkins, 80 Big Bois (Partner split)

Round 3: 


60 Lunges, 60 Merkins, 60 Big Bois (Partner split)

Round 4: 


40 Lunges, 40 Merkins, 40 Big Bois (Partner split)

Round 5: 


20 Lunges, 20 Merkins, 20 Big Bois (Partner split)

  • Once you finish, pick up the 6 and help them finish.


Jack Webb Ladder

1:4 ratio of Merkins to Air Presses

Went from 1:4 increasing the first rep by one until 10:40, the went back down to 1:4


Finished with announcements about Rucktoberfest, Fall Festival and Convergence.

Lifted up several prayers to the Sky Q and lead us in a prayer of thanksgiving.

Until next time Mutt Squad.

-McAfee out.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: