Spinal Tap

Workout Date: 08/10/17


Since my F3 name is Rock Star and this was my first time as Q, I chose a rock ‘n’ roll theme using the most famous fake rock band in history as my inspiration, Spinal Tap. (A couple of the exercises, “11’s”, reference this famous scene from the movie: https://youtu.be/KOO5S4vxi0o ). But it’s not all about R&R, late in the film the lead guitarist, Nigel Tufnel, has a falling out with the lead singer and leaves the band, only to return at the end of the film seeking forgiveness and reconciliation, much like the prodigal son in Jesus’ famous parable. The band does find forgiveness and there is much celebration at this ‘family’ being back together again!

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.


Capri Lap, Sun God, Arm Circle, Abe Vigoda (15 per side), Copperhead Squat (20)


  1. Elevens: Abyss Merkins and Dips
  2. Ascending Testicles (as if we hadn’t done enough Merkins in the previous routine!)
  3. Black Jack (Elevens-style) – Merkins (yes, more) and LBCs; 1+10, 2+9, etc.
  4. Burpee Mile (1/4 mile run, 10 burpees, rinse and repeat for 1 whole mile)


Around the circle we’re each PAX (6 of us) chose our favorite ab ex.


Flame, Dr. Seuss, Beaker, Striker, Luigi and Rock Star. Flame announced the Lake Champion men’s retreat for this October where F3 will be doing its thang; Dr. Seuss asked for prayer for the family of his eldest son’s friend who committed suicide earlier that week.


Thinking about the tragedy of young people taking their own lives, it drives home the point that boys need real men as role models to admire and to emulate. That’s our calling and deep responsibility. No pressure, right?! Keeping fit and healthy, physically, relationally, spiritually is a big part of that. We’re not just doing this for ourselves – there are people (sons, daughters, friends, colleagues, etc., etc.) watching!!!

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