Buon Compleanno

August 23, 2022

WHEN: 08/23/2022
QIC: Brotox
PAX: Rebar, Nacho, Attaboy, Huckleberry, Homegrown Berry, Montecristo, Sohcahtoa, Catskill, Cheesesteak, Paper Jam
YHC was scheduled for a Birthday Q at The Jag on Sep 6, but fate has it that I’ll be sippin’ espresso in Italy that week thanks to a work trip.  A quick calendar swap has me celebrating my Birthday Q two weeks early instead.  We’ll be sorta repeating my first F3 Birthday Q from 2019.

Warm Up

  • High Knees x20 IC
  • Harvesters x10 IC
  • Willie Mays Hayes x10 IC
  • Spiderman Merkins x10 (think peter parker with merkin)
  • Scorpion Dry Docks x5 each leg (carolina dry dock with one leg up and over your 6 like a scorpion tail)
  • Arm Circles, F&R x10 IC each

The Thang

Thang 1: Pyramid with the following four exercises: 1) Spiderman Merkins x10; 2) Prisoner Squats x20; 3) Scorpion Dry Docks x10 each leg; 4) Side Lunges x10 each leg.
  • Exercise 1, run a lap around the circle
  • Exercises 1, 2, run a lap
  • Exercises 1, 2, 3, run a lap
  • Exercises 1, 2, 3, 4, run a lap
  • Exercises 2, 3, 4 run a lap
  • Exercises, 3, 4 run a lap
  • Exercise 4, run a lap
Thang 2: Single Leg Burpee Team Race–teams of 5, each PAX performs 5 one-legged burpees on each leg while other team members held plank. First team to finish wins, turns out we all lost.


Ring of Fire Plank while each PAX completed 4 Spiderman Merkins to give us 44 total (excluding the Warm Up) for my upcoming 44th birthday.


  • Fill up those Q sheets
  • November is Mystery VQ month at The Jag and Mystery Guest Q month at The Thicket
  • Prayers for Montecristo for a quick recovery from his upcoming surgery this week.


Having done this workout 3 years ago, it was readily apparent how much my fitness has tailed off in that time (primarily in the last year).  Still, it’s good to assess yourself regularly to see where your fitness is and what you might need to do to return to those glory days.  Until next time, aye!

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