Flag Day Fun

QIC:  M.I.A.

Date: 06/14/2021

PAX: Bobbitt, Boner, Cleaver, Dundee, FNG-Happy Ending, Mayhem, NordicTrack, Ponce, Slois Lane, Snatch, FNG-Spooner, U-Turn

AO: Detention


Low 70’s with just enough humidity (97%) to make you question if it was raining.


  • SSH x 20
  • LBAC x 20 / Reverse x 20 / Seal Claps x 20
  • WMH x 10
  • Forward Fold – OYO

The Thang

PAX moseyed to the track with enough coupons for half the PAX

Pair up for a Dora Style workout based on time (songs as timer)

PAX 1 Complete Exercises Listed below during the song
PAX 2 Run a Lap

Curls for the Girls
Triceps Extension
Lion King (Full Disclosure – my hamstring cramped up as I typed this word)
Captain Thor
Overhead Press
Goblet Squats

Also, for an extra bit of flair, a 80 70lb sandbag was passed around for the group doing the exercise. When it comes to you, do 10 Deadlifts and pass it on to the next PAX in the circle.

At the end of the Goblet Squats song, YHC stopped the running and had all PAX finish up together with 2 minutes of 8 Count Body Builders.


COT today was about the DRP & “Get Right”. YHC saw a paraphrase of Q1 from Italian Job – “An unfit man is unfit to lead. If a man cannot control what he puts in his body or how he uses his body, why should he be trusted with others? You have to get right before you can lead others. It takes daily discipline, but its worth it!”

DRP – (Q1.1)

“Each morning, we all face the decision whether to take the Red Pill or the Blue Bill. The first is hard-true and the second easy-false. The Red forces a man to hike up the rocky path toward the EQV, while the Blue lets him mosey down the smooth trail to Mascot-life and chronic Sad Clown Syndrome.
A man’s first Red Pill is the toughest to swallow because it causes Disruption to the status quo in the form of Movement. And while it doesn’t get easier, it does get better. The second, third and thousandth Red Pill is just as tough to swallow as the first, but that initial Movement gives birth to Acceleration which leads to Momentum and Momentum ultimately leads to joy.”

Thankful for each of the HIM who came out (and those who wanted to but truly could not). Its because of each other man that the DRP get easier to swallow for YHC. Also, a reminder that HC’s aren’t for the guy giving it.


YHC felt as though he was royalty today, being on Q at a prestigious AO, then not even having to drive himself to the beatdown with Mayhem, acting as the “Q-feur” today. YHC also has to admit that the word chauffeur was looked up for spelling and etymology with an attempt to properly hyphenate the bastardization used above (YHC wholly loves and adopts this).

Boner and Ponce had some epic foot races. Ponce was able to push the fleet of foot Boner better than the rest of the PAX, and did it while being nearly thrice his age. Sorry for the reminder.

The 80 70lb sandbag used was short 10lbs mainly because YHC didn’t want to expend the effort to fit the fill bag in the main bag and get it to zip. This decision may have been a turning point in NordicTrack’s day, however, as the topic came up several more times. YHC was thankful for this “decision” when carrying the sandbag up the stairs after the beatdown.

In other news (totally unrelated to NordicTrack or the service he served in), today is the 246th Army Birthday and YHC and the other Army veteran (Welcome Happy Ending) at the beatdown did not feel a need to constantly remind everyone. So there is that.

Thanks for the welcome Detainees. Hospitality was in full force with two guys from the other side of the river, and each of them having an FNG. Everyone felt the welcome… and the humidity.


Fallen Five Ruck 7/17 Beatdown followed by Ruck at the Dam

3rd-F channel on Slack for Chubby’s homeless ministry