There IS a Core Down There

QIC:  M.I.A.

Date: 02/21/22

PAX: Full Moon, Ramrod (Respect), Tinder, Toe Tag

AO: Hacksaw


It was a real beaut of a morning. About 40 and light wind.


Mosey to the Veteran’s Park, followed by a lap around the outside of the park.

Forward Fold
Willie Mays Hayes
Lil’ Baby Arm Circles
Big Arm Circles

Enough of that

The Thang

5 Stations:
Flutter Kicks
Deadlift (60 lb. Sandbag)
Ab Roller (of Death)
Slam Ball American Hammers
Slam Ball Burpee Toss – Control

Each PAX at a station, completed exercise until the control station completed a circuit of throwing the slam ball approximately 25 yards (burpee before each toss) and back. Then PAX rotate.

After each complete rotation PAX completed an indigenous people’s run around the park (400m)


There was a COT. If you were there you heard it.


There was a large amount of dislike of that ab roller.

YHC was filling in for a HIM that had to deal with some family issues, offered to two other PAX to take the Q, as both hemmed and hawed, YHC finally had to take the reigns. Those two PAX still moaned about it.

Toe Tag blames the ab roller (of death) for his probable hernia. YHC takes referral fees doc.


3rd F things, 1st F things…. we may need to plan some more 2nd F things.

Recent Backblasts

    At Least it Wasn’t Raining

    QIC: M.I.A.

    Date: 12/30/2021

    PAX: 9-Volt, Abercrombie, Cooter, El Chapo, Man Bun, Schnitzel, Woodrider, WuzntMe 

    AO: The Battery


    The conditions of this week made the Q happy. The PAX may or not feel the same.


    Hand Release Merkins,
    Flutter Kicks,
    It was all downhill from there.

    The Thang

    The PAX split into two teams. One team only had 4 people, but that team had Abercrombie, so they were still better off.

    Each team member manned a station and rotated stations when the control station completed the workout prescribed.

    Heat 1
    Control – Army Crawl 10 yards and back
    OH Press w/ coupon
    Hand Release Merkins

    Winners: 1 Round of Maker Boilers
    Losers: Stayed at home in their Fartsack

    Heat 2
    Same as Heat 1

    Winners: 1 Round of Boiler Makers
    Losers: Stayed at home in their Fartsack

    Heat 3
    Control – Dying Seal 10 yards
    Curls for the Girls
    Flutter Kicks

    Winners: 1 Round of Indigenous Lunge Line
    Losers: Stayed at home in their Fartsack

    Heat 4
    Same as Heat 3

    Winners: 1 Round of Maker Boilers
    Losers: Stayed at home in their Fartsack

    Heat 5
    Control – Shrimp 10 yards
    Curls for the Girls
    Flutter Kicks

    Winners: 2 Minutes of Mary
    Losers: Inverted plank


    “A goal without a plan is just a wish” – Antoine de Saint-Exupéry
    YHC didn’t know the source of the quote until typing this, but was not expecting a French aristocrat.

    This time of year is a great time to both set and review goals. Goals are not the same as resolutions. New Year’s resolutions seem to be putting off action to start when it seems it will be convenient. A year though, or a month, or a week can be a convenient time to set a time frame for a goal.

    It is important to set goals to improve yourself in your physical health, your relational health and your spiritual health. Evaluate your circumstances and make a goal to improve each of them.


    It didn’t rain a single drop during the workout. Were there seven idiots sitting in the rain for coffeeteria, though? Absolutely.

    Before the beatdown, Woodrider observed the setting up of the apparatus the PAX would crawl under for the army crawls and mused on the time to commute to Legacy.

    There was mumble chatter during SSH, this is to be expected.
    There was silence when YHC announced hand release merkins to follow up.
    There was grumble chatter when Flutter Kicks were announced next. Grumble chatter still ensues.

    A few of the PAX really nailed some of these new modes of transportation. For example, Man Bun can army crawl faster than YHC can jog (not a high bar, but he cleared it easily).

    YHC announced that the “Dying Seal” could be named by the PAX who best completed the exercise. 9-Volt won hands down. While he may not have been the fastest, definitely the most fun to watch.

    At some point during a boiler maker Woodrider was apparently inserted into Man Bun’s “V”.

    All the PAX who participated today were Winners.

    A few definitions for the uncouth:

    Boiler Makers – PAX form a single file line and assume a plank position. Rear most PAX Bear Crawls to the front, repeating in the style of indigenous persons ambulating quickly.

    Maker Boilers – The same as a Boiler Maker, however the front most PAX Crawl Bears to the rear of the line.

    Dying Seal – This name is not set in stone, but the workout will be repeated… many times. PAX lays perpendicular to their planned route of travel. Legs and Head held from the ground as though preparing to do crunches. PAX rocks forward from shoulders to hips while rocking shoulders side to side in order to propel themselves. No part of the PAX other than their back should touch the ground. Words really cannot describe. Please see 9-Volt for a demonstration.

    Shrimp – PAX lays flat on their back with the right foot planted beside their left knee, pushing with the right foot the PAX propels themselves on to their left side moving backwards. Alternating between legs, this makes for a slow, but ineffective mode of transportation.


    Convergence 1/1/2022 at Anvil at 0700.

    12 Mile Ruck starting at Hacksaw at 0530 12/31/2021

    Not Leg Day

    QIC:  M.I.A.

    Date: 12/03/2021

    PAX: Mr. Clean, Picabo, Squirt, Too Tall, Transplant

    AO: Lion’s Den


    A very comfortable 45ish degrees. To be honest YHC wishes it were colder so he didn’t take off his beanie.


    Some moseying, some blocks grabbed, some SSH, some stretches. YHC takes requests apparently.

    The Thang

    Webbicides – Part 1

    Run 10 yards, 1 burpee, return, 4 OH Press w/ coupon
    Run 20 yards, 2 burpees, return, 8 OH Press w/ coupon
    Run 30 yards, 3 burpees, return, 12 OH Press w/ coupon
    Run 40 yards, 4 burpees, return, 16 OH Press w/ coupon
    Run 50 yards, 5 burpees, return, 20 OH Press w/ coupon
    Run 60 yards, 6 burpees, return, 24 OH Press w/ coupon
    Run 70 yards, 7 burpees, return, 28 OH Press w/ coupon
    Run 80 yards, 8 burpees, return, 32 OH Press w/ coupon
    Run 90 yards, 9 burpees, return, 36 OH Press w/ coupon
    Run 100 yards, 10 burpees, return, 40 OH Press w/ coupon

    Webbicides – Part B
    Same pattern as above with 1 x Merkin to 4 x Curls for the Girls

    Webbicides – Part iii
    Same pattern as above with 1 x Big Boy Sit-up to 4 x Flutter Kicks (4 count)
    PAX completed roughly 1/2 of Part iii before time.



    Discussed the reasons for advent focusing particularly on the importance of preparing a way and hope. If you want more info on the COT you should have been at Lion’s Den… or read this.


    Picabo sandbagged us on the burpees but he went beast mode on the OH presses.

    Apparently, (supposedly) Mr. Clean complained about shoulder soreness while in the midst of complaining about the pre workout stretching. Workout assisted the soreness.

    YHC needs to learn how to tell time. And to not himself in the head with a coupon while doing OH presses.

    On an unrelated note, some head injuries make large quantities of OH presses more endurable.


    Chubby’s every Monday, except first Monday of the month, check 3rd-f channel for schedule and sign up to serve. Items needed: pants, coats/jackets/sweaters, belts, rain gear, industrial garbage bags, batteries; smaller clothes preferred but not required; drop off donations at any AO and/or to any AOQ.

    WuzntMe has put together 4th F Weekend to celebrate fatherhood and bond with our 2.0s at what is shaping up to be an excellent event, May 19-21 – check the 4th-f-weekend channel for details and to HC. Registration form HERE

    Prayers for Captain Wafer & family.

    Disappointment Abounds

    QIC:  M.I.A.

    Date: 11/05/2021

    PAX:  Abercrombie, AOL, El Chapo, Escobar, FNG-Fortnite, Full Moon, FNG-Hillshire, Landmine, Mandela, Mr. Burns, Oui Oui, Picabo, FNG-Pit Bike, Ramrod, Rollback, SeaGull, Spirit Fingers, Sousa, Stork, Top’Em, Uncle Joe, WeBlow, WuzntMe

    AO:  Hacksaw


    Those expected the temps in the 30’s as forecasted were disappointed. YHC and everyone around him found this to be the least disappointing part of the beatdown.


    Rifle Carry to the flag pole.

    30(ish?) SSH
    LBAC & Reverse x 13
    Stretch out those shoulders…

    The Thang

    All exercises completed together. Holding the coupon above your head until the 6 is in:

    5 x Blockees
    10 x Curls
    15 x Overhead Press
    20 x Around the World (Imagine the coupon is a satellite and your head is the planet)

    5 x Around the World
    10 x Blockees*
    15 x Curls
    20 x Overhead Press

    5 x Overhead Press
    10 x Around the World
    15 x Blockees
    20 x Curls

    5 x Curls
    10 x Overhead Press
    15 x Around the World
    20 x Blockees

    5 x Head, Shoulders, Knees & Toes
    10 x Louganis
    15 x Triceps Extension
    20 x Weighted Flutter Kicks

    5 x Weighted Flutter Kicks
    10 x HSK&T
    15 x Louganis
    20 x Triceps Extensions

    5 x Triceps Extensions
    10 x Flutter Kicks
    15 x HSK&T
    20 x Louganis

    Time – Disappointed ensued because we didn’t finish.


    YHC feels that men don’t hear/share their appreciation and love for each other enough. Inspired by a F3 Podcast from many moons ago, YHC mused on the importance of letting other men know they are loved.


    * This was the moment that almost all the PAX groaned and shared their disappointment (loudly) with YHC.

    • AOL picked up three dudes pre-workout. They may have been of age… they may not.
    • Upon completion of the Side Straddle Hops YHC noted that this was the completion of the leg exercises for the day…. Mandela squealed with glee.
    • Escobar “WHOA!!! That is the biggest 6 inches I have ever seen”
    • Picabo and WuzntMe accused YHC of being a sadist, but they did it with a Cheshire grin
    • Sousa admitted to breaking YHC’s coupon maliciously
    • Sousa also admitted he would have posted elsewhere (the fartsack) if he saw the post regarding the switcheroo at Q
    • Sewer gases leaked from somewhere/someone during workout.


    6 AM at Hill City – Thanksgiving Day convergence, followed by the Grateful Gobbler 5K. Wear your F3 attire, EH your fellow runners. Register here: