38 Special

38 Special

QIC: Rollback

Date: 10/28/25

PAX: Van Gogh, Bootsie, Slow Pitch, Rubber Ducky

Rain threatened, gloom loomed, and five HIM showed up to test the limits of cardiac output and leg function in honor of YHC’s 38th trip around the big ball of fire called “sun”.

THE THANG – “38 SPECIAL”

Each exercise = 90 seconds.

No breaks between; quick transition only.

⸻

ROUND 1 (Station 1)

1. Burpees (classic start)
2. WW2s
3. Merkins
4. Sumo Squats
5. Plank Jacks
6. Lunges (alternating)
7. Pull ups
8. Mountain Climbers

Transition: Bear crawl up to next level (Station 2) – 60s allotted

⸻

ROUND 2 (@ station 2)

1. Carolina dry docks
2. Burpee pull ups
3. Bonnie Blairs
4. Flutter Kicks
5. Hand-Release Merkins
6. Sumo Jump Squats
7. Burpee pull ups
8. Mike Tysons

Transition: Broad jump back down to Station 1 – 60s allotted

⸻

ROUND 3 (@Station 1)

1. Dive bombers
2. Burpees (again — of course)
3. Merkin toe taps
4. Bonnie Blairs
5. Merkin jacks
6. American hammers
7. Parker Peters
8. Burpees to finish

=38 minutes of pain

Then, to finish up, we ended with a little bit of Rubber Ducky‘s favorite. YHC treated everybody to an awesome end of the AC/DC playlist with the classic thunderstruck. We performed mountain climbers throughout the song, except whenever a PAX heard the thunder or thunder struck, a Burpee was performed. Total of 31 to 33 Burpees depending on how fast you were able to do them with repeated thunders.

Wrap up

The “38 Special” was a full-on sufferfest — 3 rounds, 8 exercises, 90 seconds each, no rest, because apparently “birthday” means “pain multiplier.” The PAX bear crawled from Station 1 to Station 2, then broad jumped back again, because why not make gravity part of the workout?

Somewhere between the burpee broad jumps and the jump lunges, several PAX began re-evaluating their life choices. Bootsie was last seen muttering something about life insurance rates.

Slow Pitch made a heroic pilgrimage all the way from the distant land of Clemmons — crossing time zones, cornfields, and at least one Bojangles — just to post for Rollback’s birthday. The man deserves a medal. Or at least a biscuit.

We wrapped up with AC/DC’s “Thunderstruck”, where each “Thunder” or “Thunderstruck” meant a burpee, and mountain climbers filled the gaps. Five minutes later, the garage floor looked like a Slip ’N Slide of regret.

NMM

Today was a reminder that age may add years but it also adds grit. F3 has been a gift — not just for the workouts, but for the community that forms when grown men voluntarily crawl on cold pavement before sunrise.

Since joining, I’ve been pushed physically and mentally in ways I didn’t expect. More importantly, I’ve found brothers who challenge me, support me, and make me laugh at 5:30 in the morning — something I once thought was scientifically impossible.

F3 has given me purpose, discipline, and friendships that I didn’t think could exist after 30. It’s proof that the best way to celebrate another year of life is to do burpees until you forget how old you are.

COT

We circled up, caught our breath (eventually), and shared gratitude — for the health to move, for the men beside us, and for the gift of sharpening one another through shared suffering.

“As iron sharpens iron, so one man sharpens another.” – Proverbs 27:17

SYITG,

– Rollback