Trojan UP!

Beautiful morning for a beatdown.


Mosey for a then … 16 each:

Huggy Bears
Abe Vegoda
Monkey Humpers
Mountain Climbers

The Thang

It is now time for the eights! Each rep of each exercise last for an eight count X 8 reps. Repeatomundo until time. This was inspired by Flower Child of F3 Orlando fame who has a habit of doing 8 count merkins every time he Qs and everyone hate…… loves it. Thank you Flower Child.

  • Merkins
  • Air Squats w/ 15 or 20 lb kettlebell or ruck
  • Dips /w weight in lap
  • Lunges w/ 15 or 20 lb kettlebell or ruck
  • Irkins
  • Monkey Humpers
  • 8 Count Body Builders.


  • Sit ups and press w/ weight
  • American Hammer w/ weight
  • Leg Raises w/ weight press
  • LBCs w/ weight press
  • Plank


Announcements: CSPAN is the Q on Saturday. Show up and bring your Lehigh Valley best.

Prayers: Uptown Girl business, marriage, parenting

Praises: Bogey’s son (F3’s Mega EX) is transitioning very well to being in his permanent home

Count-A-Rama:5+1 FNG