DATE: 07/19/2018

WHERE: Stoneclad

THE PAX: Cricket, Harp, Paulie, Cousteau, A.C., Wiggum, Good Hands, Ricky Bobby, Hooch, Thrasher, Flamer (FNG), Swisher, Chitwood, Hasbro

Total # of PAX: 14

QIC: Hasbro


This week marks my 1 year anniversary of responding to an invite to join the guys at The Kodiak.  I consistently brought up the six at nearly every beatdown I’ve attended since.  Never feeling comfortable or qualified to lead a workout I was perfectly okay with not being asked to do so.  A few months ago I figured it was only a matter of time before I was called out.  Credit to Hooch for being the first to ask when I was going to step up and Q.  It was time to stop being a mascot and make it happen.


We took a quick mosey around the upper parking lot while YHC enjoyed the bleating from the sheep in the back, “I thought there was no running in Stoneclad?!”

We then circled up and started out with some SSHs.  Manning unavailable for comment.

20 SSH
19 Hillbillies (because YHC can’t count)
20 LBCs


This beatdown brought to you by the F3 Workout Deck.  Orders haven’t shipped yet, but you can obtain all the exercises from the Dexicon.  I had this workout planned for a different AO but adapted it for a 0.0 at Stoneclad and adapted it again given the numbers that posted to support my VQ.  I call this a Pain in the Deck.

The PAX circled up about 15′ from the deck of cards.

Every one bear crawls to the center while YHC draws 5 cards from the top of the deck and bear crawl back to your original position.

Call out the exercises written on the cards as follows:
2-10: Card value + 10 to the exercise
Royals: 25 of that exercise
Ace: 50 of that exercise

Complete that set and every one bear crawls back to the deck for more.  The sets broke down like this:

18 x Luge
13 x Chuck Norris Merkins
25 x Squats
15 x Oblique Crunches
25 x Mountain Climbers

18 x Merkins
Hold High Plank for 90sec
14 x Alternating Side Squats
50 x Calf Raises
16 x Jumping Lunges

25 x Freddie Mercury
18 x High Knees
50 x Flutter Kicks
19 x Wide Arm Merkins
15 x Standing Lunges

25 x Diamond Merkins
18 x Backward Lunges
20 x Lunge Walks
14 x Carolina Dry Docks
25 x Monkey Humpers

16 x Side Straddle Hops
50 x Side Straddle Hops
13 x Jump Squats

With only a few minutes to spare, I called it off there and kicked it over to Cricket to begin Mary.  He called out 30 (I think) Flutter Kicks before I called time at 6:15.

Great work to all the PAX.  Next time YHC will bring some tunes to compensate for the lack of mumble chatter.  Not sure if that’s a compliment or not?


Wiggum was our 6th man (who had his VQ on Tuesday).  He’s served our country.  He’s served our community.  Now he does fraud investigations for a bank where it’s the bad guys that get served.

YHC wanted to take more than enough time necessary to convey his thanks to all the guys in our community that make F3 what it is.  Sure, we’re in it to improve our health and fitness but we’re also there to improve each other.  I’ve spent the last year rounding out the six and appreciate when someone circles back to pick me up.  I see other exhibit those same qualities and that’s the community of men that keeps me coming back.

Prayers for Chit’s cousin who will soon undergo treatment for 4th stage pancreatic cancer.
Prayers for one of my prior Middle School students and his father who was diagnosed with a brain tumor and will undergo treatment soon.

Finally, if you haven’t already, please consider contributing to the F3 Cherokee’s School Supplies for Kiddos drive.  Ricky Bobby and Law Dog owe us 30 minutes of burpees each for reaching our $1,000 goal — but don’t stop there! Let’s keep this up and help the kids in our community!

Naked-Man Moleskin:

No naked men were harmed during the execution of this beatdown.

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