DATE: 07/11/2018

WHERE: The Kodiak

THE PAX: TitleMax, Babyface, Law Dog, Whiz, Westside, Scar, Wiggum, Mickey, Banjo, Preacher, Voodoo, Dory, Misty, Hombre, Kiffin, Aquaman, Cricket

Total # of PAX: 17

QIC: Cricket


Today was YHC’s first Q in my rotation as the new 3rd quarter Q at the Kodiak. YHC was excited to be back on the regular schedule at the Kodiak.  The Kodiak may be the granddaddy of the F3 Cherokee beatdowns, but Kodiak HIMs show no sign of slowing down.  Always Accelerating!

YHC was also excited to see some visitors; Scar from The Gladiator, Wiz from Alpha, Kiffin and Wiggum from Paragon, and Preacher posted for the first time at The Kodiak.  After a quick check of Misty’s watch, we moseyed at 5:30.


We took a quick lap around the parking lot and mixed in some high knees with butt kickers and carioca. We made a sharp turn to pick up a late arriving Wiggum and then circled up for the following.

  • 15 SSH IC
  • 15 Copperhead Squats IC
  • 15 Windmills IC

Then YHC decided to thrown in possibly the exercise with the longest name on the F3 website. YHC wanted to get the PAX used to this one for future reference; the Hand Release Prisoner Cell Merkin Burpee.

  • 5 Hand Release Prisoner Cell Merkin Burpee OYO


We moseyed over to the grassy area just above the stairs leading down into the back parking lot. YHC misses the stadium and the various options it provides, so I tried to find something to mimic running the stadium stairs.


5 rounds with increasing reps each round.  Round 1: 1, 2, 3, 4, 5; Round 2: 2, 4, 6, 8, 10…. Round 5: 5, 10, 15, 20, 25.

  • Crab Cakes
  • Lunges
  • Imperial Walkers
  • Merkins
  • Burpees

Once you complete a round, run down the hill, across the small parking lot and up the far hill, then loop back around.  There was a good bit of chirping and mumble chatter during the warm-up, this shut it down pretty quickly. Kodiak Count on Right & Left exercises.

The PAX worked on Mary as we waited for the 6 and we sent a few PAX to help the final few guys close out their CLIMBs.

After a quick 10 count, we moseyed to the side of the school for something I’ve had in my back pocket as a finisher for a while, but I always run out of time.  YHC enjoys mash-ups of different exercises and so we have…

A Donkey Kick to the Balls

Partner up along the wall.  The goal is for each PAX to complete 100 Donkey Kicks. The Donkey Kick’s only count if your partner is holding the Balls to the Wall position next to them. Early on there was some bold estimates for how many DK reps your partner could knock out while holding BTTW, but this one turned rough quickly. This will definitely not be the last time for this one.

Law Dog reminded me it was 6:08. Time was moving quickly, but YHC was more confident in Law Dog than he was in himself. YHC still had a few ideas remaining, so instead of heading back to the flag for some Mary, we stayed at the school wall to finish off our arms and shoulders.

  • 10 Merkins IC
  • 10 Makhtar N’Diayes IC
  • 10 Hand Release Merkins IC
  • 10 Dirty Hookups IC

With a quick mosey back to the flag, we wrapped up things right on time.


Prayers for Chapstick as he recovers from surgery. He goes back for a follow-up next week.

Naked-Man Moleskin:

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