Good Ole Boys at the Oven

Good Ole Boys at the Oven

QIC

Deliverance

AO

The Oven

PAX

• Abe Froman
• Al Bundy
• Banana Bread
• Bergundy
• Brick
• Buttermaker
• Deliverance
• Dos
• Eliot Ness
• Fogger
• Malört
• Public Access
• Time Machine
• Randy Heinig (Giuliani)

Workout

F3 – Good Ole Boys at the Oven a Waylon Jennings Workout
Date: 10/24/25
AO: Roos Rec Center
QIC: Deliverance
Theme: Waylon Jennings Tabata – “45 On / 15 Off”
Duration: 45 Minutes

WARM-UP (Approx. 6 minutes)
Songs:
1. Theme from The Dukes of Hazzard (Good Ol’ Boys) – 2:10
2. Lonesome, On’ry and Mean – 3:41
In Cadence (IC):
• Side-Straddle Hops × 20
• Hillbilly Walkers × 15
• Abe Vigodas × 10
• Daisy Pickers × 10
• IT Band Stretches (15–20s each side)
• Short mosey around the tennis court
ROUND 1: “Lonesome, On’ry, and Mean”
4 Bodyweight Exercises | 4 Rounds | 45 sec on / 15 sec off
1. Burpees
2. Big Boy Sit-Ups
3. Merkins
4. Squats
Songs:
– I Ain’t Living Long Like This
– I’ve Always Been Crazy
– Are You Sure Hank Done It This Way
ROUND 2: “Tower of Power” – Coupon & Strength Round
14 Stations | 45 sec on / 15 sec off | Repeat Full Round Twice
1. Tower of Power (partner push-up high-fives + squat jumps)
2. Coupon Thrusters
3. Coupon Curls
4. Dumbbell Bent-Over Rows
5. Sandbag Front Squats
6. Coupon Swings (Kettlebell style)
7. Dumbbell Hammer Curls
8. Dips (bars or benches)
9. Situps
10. Step ups
11. Rings

MARY

vups / box cutters / cutter boxes

 

COT 
Dukes of Hazzard theme was the most sang song of my childhood and Waylon has been in my life since I was born. Good Hearted Woman was going to be the first dance song at my wedding that was going to happen a month before I joined F3. But being a good timing man we find other ways to succeed. Thanks for showing up every day.