I’m sorry, Dave. I’m afraid I can’t do that.

12 Tradition faithful gathered in the gloom to spin the Wheel of Pain on HAL. Variety is the spice of life, so let’s get to it! 


  • Mosey around church (with some butt kickers, high knees, and skips thrown in) and circle up in back lot
  • SSH, IST, Cotton Pickers
  • Mosey to Outback

The Thang

Grab a cinder block (CB) and make friends. Gather around HAL and try your luck at the Wheel of Pain! 1 Wheel, 18 Exercises. Ideally I wanted everyone to get a chance to spin, but then realized that HAL’s touchscreen does not respond when the gloves are on. So YHC sacrificed the hands and spun for us (with a few Jelly spins thrown in). The following exercises were selected at random, so this is not the order they were performed in. In fact, the idea of the spinner is to promote muscle confusion and keep variety in the mix.

  1. Pull-ups
  2. Dips
  3. Burpees
  4. Power Jacks
  5. Merkins
  6. Jump Squats
  7. Carolina Dry Docks
  8. Mountain Climbers
  9. CB Curls
  10. CB Overhead Press
  11. CB Triceps Press
  12. CB Lunges
  13. CB Upright Rows
  14. CB Swings
  15. Bear Crawl/Sprint
  16. Burpee Broadjumps/Sprint
  17. Wheelbarrow
  18. AYG loop into lot and back up the stairs

Reset the spinner and repeato…at least for 3 or 4 more exercises.


  • Plank Jacks
  • Ski Abs
  • Mason Twist (Pharaoh)
  • Squirm (Forgotten Jelly)
  • LBCs (Blind Date)
  • Pretzel Crunch (Finnegan)
  • Low Dolly/Flutter Medley (Dingo)
  • Plank (last man standing…Maximus!!!)


Great work out there today men! It was good to be at a good ol’ Tradition bootcamp again! For anyone interested, the wheel design came from http://wheeldecide.com/.

5 thoughts on “I’m sorry, Dave. I’m afraid I can’t do that.

  1. Man Down Post author

    Great to see everyone this morning! Let the “word of your testimony” be true and life-giving today!

  2. Maximus_MECA

    Man Down – I was sweating big time with this workout. No breaks – the cadence kept me going. Good inspiration. Great Qing. I must turn myself in though on the plank thing – I did raise my butt a few times – didn’t realize it was a competition sort of – but I am happy that I can plank a lot longer than I could when I started F3 last year. Good luck to all on the mud Run!

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