Two things to know. 1) Abu and Grammar started talking about naming their KB workouts for Sue, dumb names like Lick my Chicken and My Little Pony, so YHC jumped on that bandwagon. Figured Fireballs are hot, so this is the Fireball Edition. 2) My PT asked me to get my foot x-rayed to see if there’s a stress fracture in my heel. That means as a Q, I’m in control…so no running, just FIREBALLS. 19 studs posted at Sue for a HOT one. 


  • 10 burpees
  • 10 Carolina Dry Docks
  • 10 Squats
  • 10 KB Swings
  • 10 burpees (20b)

The Thang: 

AMRAP 1 – 12 min

  • 10 Burpees (10b x rounds)  (Gotta Yell – Fireball on 1st burpee for each round)
  • 10 OH press
  • 10 KB Curls
  • 10 High pulls

AMRAP 2 – 12 min

  • 10 Burpees (Fireball)
  • 10 RSLD Right
  • 10 RSLD Left
  • 10 Goblet Squats

AMRAP 3 – 8 min

  • 10 Burpees (Fireball)
  • 10 KB Deadlift
  • 10 V-Ups
  • 10 KB Goblet Sit-ups

The Q finished with 174 burpees

COT/BOM: Prayers for Bono’s recovery; Cold Cut was our 6th man and shared his story of Papa Smurf EHing him; Prayers for Wimpies friend’s son; prayers for ShortRound’s relative

Moleskin: Today would have been an easy day to skip. Technically, I couldn’t run, so instead of fartsacking, I designed a Q that didn’t force us to run…at all. Instead, I leaned into the new challenge that Grammar, Grout and I are doing – MABA. This is a challenge out of St Louis where we do 100 burpees each day. It sucks, and it’s just what I needed. It doesn’t hurt doing burpees, so I’m in business. Just hoping x-rays don’t find a stress fracture that my PT was worried about…

I was also reminded about the joy of F3 this morning. Doing stupid stuff, like yelling Fireball just so I can keep up with how far ahead Fin is makes it fun. Having Wimpie and Cold Cut wonder around the circle was fun. Talking our FNG – Freshman and figuring out he want to AGHS where I was a AP was fun. Posting photos from the yearbook is priceless. I think it’s important to remember to both have high standards while working the pax out AND being completely stupid and not taking yourself seriously as a Q. Today felt good.

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