1/7/2022 Back Blast: The Moonshiner @ The Boondocks

Cold morning to have a VQ, but one doesn’t get to choose the conditions, only how you respond to them.


Yankovic (R)
Meter Maid
Flex Seal
Back Flop
Bulletin (R)
Big Bird
Honey Do
Lady Bird (R)
Jitterbug (R)
Water Color
Single Source (VQ)


Warm Up was a reasonable mosey around the lower park followed by Side Straddle Hops, Downward Dog, Arm Circles and Michael Phelps.

Set One consisted of pairing up. One partner did T Merkins AMRAP focusing on form, while the other Bear Crawled out across the narrow side of the parking lot and returned doing a Crab Walk. Partners then switched exercises. This was completed 3 times.

We then circled up for Burpees, Flutter Kicks, and LBCs. Each exercise was in cadence with 22 reps being the magic number.

Set Two kept us paired up. Partner one did Squats AMRAP focused again on form. Partner two then jogged out about 50ish yards and returned with a sprint. Partners then switched exercises. This also was completed 3 times.

We then circled back up for American Hammers, Heart Breakers, and Mountain Climbers. Each exercise was in cadence with 22 reps again being the magic number.

We partnered up a third time for some BB sit ups while our partner held plank on our feet. The magic number on these was only ten, with a switching of partners when complete. This was completed 3 times as well.

We ended with some Mary that included in no particular order Burpees, Pickle Pounders, Jump Squats, Gas Petals, Copperhead Squats, Plank Jacks, and a couple that I have forgotten.


Countarama & Namearama were standard affairs.

Announcements included Dare to Care request for volunteers this Saturday, Ruck on the 22nd, and the passing of the Moonshiner sight Q to Back Flop who ended up with a lovely parting gift as well.

Intentions were asked for the teachers that continue to work during the pandemic. Also continued thoughts and prayers for Yankovic’s M as she recovers from COVID.

We closed out with an Our Father.

Final thoughts:

I titled this workout ”The Devil is in the Details”. Thought it was a funny play on words for a workout that I stole from @Diablo. It was the best form conscious workout I have had since joining F3 and I wanted to stress this at the start of a new year.

Form matters. It keeps us from getting injured as we workout and helps us to continue when we are tired. It should be in the front of our minds as we exercise. I know it is mine.

It also applies to our daily lives. We can’t be better versions of ourselves if we lack the proper form to do so. That is where the small details come into play. Doing the little things well helps us to achieve proper form. Keeps us upright and moving forward in both our workouts and our lives.

Just something to chew on as you go into the new year. Thanks for encouraging me to Q and I’m looking forward to doing more.

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