Conchito Virgin Q – Mettle Higlands

Warm Up


  • Mosey Around Basketball Court
  • Side Stradel Hop x 15
  • Cotton Pickers x 15
  • Merkins x 10
  • Imperial Storm Troopers x 15


Main Event:

  • Goblet Squat 12 OYO
  • 2 Burpees
  • 1 Merkin



  • Overhead Press 12 OYO
  • 4 Burpees
  • 2 Merkin


  • Upright Rows 12 OYO
  • 6 Burpees
  • 3 Merkin


  • Curls 12 OYO
  • 8 Burpees
  • 4 Merkin


  • Suat Press 12 OYO
  • 10 Burpees
  • 5 Merkins


  • One Arm Press / on your back 12 OYO each Arm
  • 10 Burpees
  • 6 Merkin


  • Pull Overs 12 OYO
  • 10 Burpees
  • 7 Merkin


  • Deadlifts 12 OYO
  • 8 Burpees
  • 8 Merkin


  • One Arm Rows 12 OYO each Arm
  • 8 Burpees
  • 9 Merkin


  • Tricep Extensions 12 OYO
  • 6 Burpees
  • 10 Merkin


  • Chest Press 24 OYO
  • 4 Burpees
  • 11 Merkins


  • Kettle Bell Swings 12 OYO The W
  • 2 Burpee The Squirm
  • 12 merkins Low Flutter


Peoples Choice

Blacksheep = 12 overhead press

Murdock = Shoulder Rolls

Preschool = 12 should press each arm

Dutch = 12 Derby Double taps

Buckwheat= 12 Floor to shelf each arm

Gump = Clean & Prss 10 each side

Gulfstream = Halo 12 each side


COT – Done by Preschool


This morning was a warm one,  it was in the 70’s when the pack started their morning mosey around the play ground towards the basketball court and back up to our warm asphalt.


What was the new Q going to do ?? Well nothing new, just last weeks workout with a little conchito spice – Kettle bell exercise followed by a burpee ladder followed by a merkin ladder. The goal was to get th pack to break a sweat and start the morning feeling alive and grateful for our bodies – Mission accomplished ?


I can’t write my first backblast without sharing with my F3 brothers how grateful I am to have them in my life.

I started in Nov 2014, my body was suffering from the corporate disease cubilcle / laptop/ iphone inactivity syndrome.

The waist was showing the ills, the joints were hurting and the Dr was threatening me with a couple of prescriptions to adjust and regulate my ills. Then one morning a friend and collegue – Google decided to invite me to come out. Not knowing how much my body & mind needed this. I used the usual excuse “I’m not ready yet, I  need to start a little work out routine before I can join you. I did and started to walk and jog on my own. I did this for several weeks and one Monday morning I decided to wear a double base layer three shirts and a skully. It was november and it was freezing, no one told me that my first work out would be “The Murph” . Well that was a rude awakening, however, another F3 brother Buckwheat could see that the FNG was completely confused & out of shape and helped him with modified exercises to help the FNG survive. I did not merlot however, I had the dry heaves all the way home.


My journey has continued with F3 and many brothers have encouraged me with their words along the way. Blacksheep would always make it a point to run by and mention just keep coming out.

Dutch jogging along side of me as I struggled to complete my first 5K.(it was a walk – run 5K)

Chowder always running back and making it a point to say good job  – keep pushing.

Alcatraz would mosey along with me and share our dislike of running, we will get through this conchito.

Murdock & Smokie and Google, kept pushing me from AO to AO to ulitmately complete the bear.


Thank you to all of the men that take the time to say “Great workout after our COT.


Thank you for allowing me to lead you today and let’s see what my next adventure will be with my F3 brothers.




2 thoughts on “Conchito Virgin Q – Mettle Higlands

  1. Murdoch

    Great job Conchito! You truly are an example for us all. I can always count on you finishing a round of whatever till it’s done. You may not know it but it’s inspiring.

    I full expected an in cadence merkin-fest though.

    Not torture by burpee.

  2. Alcatraz

    I’m a big fan of @Conchito! Congrats on your first Q. Honored to be on this journey with you. We are better for it.

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