Backblast #206 – Hoff’s Ladder part 2


We gathered this morning in the hot and steamy gloom to complete a ladder developed by YHC. 

AO – Zoo

72 degrees


[0700 – Core Principles recited.  Disclaimer given to 10 PAX] – Forest, Basic Bro,  Cortez, Less, Bald Eagle, Snoop, Mad Cow, Hank the Tank, Soft spot, Hasselhoff (QIC)



20 SSH (IC)

Mosey to the hidden hill

The Thang:

YHC made four separate stopping points on the hidden hill to create a ladder for running.  Each PAX would run to the 1st ladder and return to complete a card from the deck of death.  Each PAX then ran in the following order: 2nd rung, 3rd rung, 4th rung, 3rd rung, 2nd rung and 1st rung; returning to the starting point and completing a card from the deck of death.  Altogether it was around 3.5 miles of up and down hill running.

We returned to the AO and in a circle random PAX were pulling cards out from the deck of death to do.  We went through 4 different cards before the church bells rang. 

Count-O-Rama – Name-O-Rama



Rucking tomorrow, Mad Cow is the Q

A person doing the Go-Ruck light may be joining our group ruck tomorrow.


The beaches are safe,


Backblast #205 Freedom Ruck 2019

Sunday July 14th 2019

AO: Riverside Park

Ruck Event

10:30 - 17:00


Freedom Ruck goals resited to 3 PAX

Basic Bro, Snoop, QIC Soft Spot

The Challenge:

Celebrate freedom and independence this July by rucking 17.76 miles while carrying an American Flag.

Flag Details:
Full size flags are recommended, but smaller flags attached to your ruck are also acceptable. If rucking with a group, only one flag is required (though more is better).
Serious Rucker: All 17.76 Miles in one ruck. All Other Ruckers: Accumulate 17.76 Miles in as few rucks as possible.
Rucker's Choice.

With the upcoming GrowRuck16 this was a great opportunity to gauge our current level.

We Rucked with 20-30lbs plus 3l water, food, and supplies. We carried our flag folded and each took turns about every mile.

Our route started at Riverside Park. We ventured north along the park and into Comstock Park. We visited the local park before we moved west to the busy road of Alpine. Along the way, we talked with people about F3 and the challenge. From Alpine, we went south to our Saturday AO the Zoo. We then turned East and worked our way towards downtown and North back to our starting point.

At Mile 10 we stopped at New Holland Knickerboxers for some Dragons Milk fuel.

After the ruck, we gathered for some well deserved F2 Fellowship at the Holiday Bar for burgers!

Great time and looking forward to furthering challenges.

- Soft Spot.

BackBlast #203 - 5K Training / Run Club

Date - 7-17-19

0530 Core Principles recited. Disclaimer given to 4 PAX – Madcow, Forrest, Hank the Tank, QIC- Radio

AO - Calder Plaza


Capri Lap

Stretch Right Hamstring, Left Hamstring, Both Hamstrings (10 count for each)

20 Side Straddle Hops (IC)

Stretch Left Quad, then Right Quad (10 count for each)

20 Mericans (IC)

The Thang

6 quarter mile sprints with 30 seconds rest between each sprint (this was along the river and over 6th st Bridge and then back to the AO)

20 Mericans

6 more quarter mile sprints with 30 seconds rest between each sprint (this was over the Blue Bridge, then along the river to Pearl St. Bridge and then to the AO)

It was almost a swim because it was so humid!!!

25 Big Boy Situps

15 American Hammers

15 Flutter Kicks

15 LBCs

20 Mericans

Count-O-Rama | Name-O-Rama


BackBlast #202 - X My Heart

Rehab QIC 7/16 - X My Heart

Slack Post from day before: @channel It's my last post and Q until Aug (DR PNW!) - looking for those HC's for Tues @5:30 at the Stairs on Division. Plan is still coming together but there is sure to be a visit to that nearby hill where one is known to sweat profusely. SYITG!!! Who's with me?

Weather / Temp: 73 Deg F with delicious cool breeze

PAX Present: Snoop, Pumbaa, Bald Eagle, Gravy, Less, Hank the Tank, Dapends, Radio, Mad Cow, Sex Panther, Little Brother, Pitt Boss, Strickland (from Cleveland), FNG (BORIS), Rehab (QIC)

Circle Up - Welcome- Say the Things

Warm UP:

Stretches, toe holds, cross over feet holds, lotus holds, quad stretches... (10 seconds each)

Starfish (4 count to 10)

Bat Wings / Overhead Claps / Arm Circles (4 count to 12 reps each)

Imperial Walkers (4 Count to 15)

Side Straddle Hops (4 Count to 30)

Parking Space Tracer - PAX hold plank and funnel into grid. Hold Plank on the other side and funnel back into grid and hold Al Gore when finished.

Mosey to the Stairs

Up the Stairs (Side Straddle Hops until funnel up the stairs, SSH until everyone reaches the top)

Mosey to End of Street

Sprint 1 block, walk a block, Sprint to top of Hill

The Thang: X My Heart

Top of hill, run down to center of X, 5 merkins, run to bottom of hill, 10 merkins, run across field, 15 merkins, Run

backward up to center of X, 5 BBsitups, run to top of hill, 10 BBsitups, run back to center of X, 15 BBsitups, Run to top of hill, 5 Squats, Run down to center of X 10 Squats, Run Down, to bottom of hill 15 Squats. Run backward up the hill, (Sex Panther induced Burpees- 2, 7, 10)

Mosey back to Stairs, Down and circle up at AO.

Countarama - 15

Namarama and Naming of FNG (Boris)


Word: Grief- notice it, honor it, and experience it- don’t let it become anger, bitterness, or numbness... feel it all the way through, talk it all the way through and let it heal you so you can experience more joy in your life. Do your grief work, men... it’s worth it.


BackBlast #201-Up and Down the Stairs

July 13, 2019 Dale Westrick

Preblast via Slack 7/12/19

I have the Q tomorrow morning.  There will be a fair amount of strength work, and going up and down stairs.  Please bring your coupons.  Can I get those HC’s?

AO-The Zoo

68 degrees with no precipitation

Core principles recited.  Disclaimer given to 9 PAX.  Basic Bro, Hank the Tank, Kris Kross, Little Brother, Radio, Gravy, Fresh Cream, Pit Boss and Less (QIC)


10 Rubber Band stretches to toes in cadence

12 Willie Mays Hayes in cadence

10 Cherry Pickers with a back clap in cadence

15 Squatting front shoulder raises with coupon

Squatting shuffle with coupon above ahead.  Shuffled in a circle until the pax got back to the original location in the circle and then reversed direction until they once again got back to the original location.

The Thang

-The pax moseyed with their coupons until they got to the base of the stairs.

- Team Merkins-One team does one marking while the other team planks and then the other team does the one marking while the other team planks. Next is two merkins and so forth until both teams reach 8 merkins.

-The pax went up the stirs with their coupon.

-15 Hand release merkins

-The pax went back down the stairs with their coupon.

-Merkin Contest- Everyone lined up across from one another.  One side of the line did planks while the other side was doing the contest.  A person on the plank side would keep saying down as the other side would do merkins.  The last pax member still left doing merkins at the end won.  Then we switched to the other side of the line for the merkin contest.  Congratulations to Gravy (38 Merkins) and Little Brother (44 Merkins) who won the contests.

-The pax went back up the stairs with their coupon.

-Crab walk to a tree in front of the playground (about 40 yards)

-Bear Crawled back

-The pax went back down the stairs with their coupon.

-Coupon above head contest.  The pax held the coupon above their head until they could no longer hold it.  The last one standing won.  This one must have been fixed because the QIC won.

-The pax went back up the stairs with their coupon.

-Colt 45’s with the coupon

-The pax went back down the stairs with their coupon.

-10 squat jumps with coupon at chest.

-The pax then moseyed back to AO with their coupon.


20 American Hammers in cadence

10 Legs to sky in cadence.  Laying on your back you put your feet straight up with your arms holding your back up. You then raise your legs straight up and then come back  down.

20 Flutter Kicks in Cadence

20 LBC’s in cadence

Circle Merkins 2 times around.  First time around each pax did five merkins.  Second time around each pax did 4 merkins.



Leaders Message

“On good teams coaches hold players accountable.  On great teams players hold players accountable.”  Joe Dumars

Another way of saying this is that great organizations are full of great leaders.

All of us have it in us to be great leaders and with Leadership comes Great Personal Rewards.


More or Less,


Backblast #200 – Hasselhoff B-Day beat down!

                                                        Backblast #200 – Hasselhoff B-Day beat down!


On the July 11th 1981 YHC was brought into this world and has since circled the sun 38 times.  What a great time to lead a beat down of 18 HIM.

AO – GRCC Track

72 degrees


[0530 – Core Principles recited.  Disclaimer given to 18 PAX] – Kris Kross (FNG), Kraut, Dapends, Forest, Roid Rage, Prairie Dog, Crumpet (FNG), Sand Bag (F3 AZ), Little Brother, Basic Bro, Chili Pepper (FNG), Cortez (FNG), Rehab, Less, Bald Eagle, Miss Daisy, Snoop, Hasselhoff (QIC)



20 SSH (IC)

Light stretching

The Thang:

In honor of celebrating YHC’s 38th birthday we partnered up to run laps around to GRCC track (1/5 mile distance).  After each lap the teams of PAX completed 38 of an exercise (19 per PAX).

    • Merkins

    • Lunges

    • SSH (2 count)

    • American Hammers (4 count)

    • Decline Merkins

    • Squats

    • Dips

    • BBS

    • Incline Merkins

    • Johnny Karate (reverse lunge followed by a high knee of same leg)

10 MOM

    • Boat/Canoe

    • 15 LBC (4 count)

    • James Bond

    • 10 Dr. W.             

    • 2 min Chillcutt Plank

Count-O-Rama – Name-O-Rama



2nd F event tonight at Speciation Ales, 5:30 p.m. – 7:30 p.m.

Party at YHC’s home on Saturday, 12 p.m. – 6 p.m.

Less has the Q on Saturday.


The beaches are safe,


Backblast #197 - Around the Lake We Go

Time for our bi-weekly co-ed ruck. What to do? Let’s take a trip around the lake!

Preblast via Slack 7/6/19

YHC is planning a 7.5 to 8.0 mile ruck on Sunday starting at 17:30 (should be done by 19:30). The route is a good start for those looking to complete the 17.76 mile ruck challenge but are unable to do it in one shot or DR next weekend.

We will begin at Brewery Vivant and walk the trail around the lake. M’s invited, although, mine is SC at best.

AO – Brewery Vivant

Environment - 83 Degrees | 37% Humidity | Beautiful Day

[17:30 - Core Principles recited.  Disclaimer given to 6 PAX + 2 M’s] – Basic Bro, Kraut, Kraut’s M, Snoop, Snoop’s M, Soft Spot, Hasselhoff & MAD COW (QIC) 

The Thang

The co-ed group was given instructions and a general direction of the route. Soft Spot brought a 10 pound coupon that would be rotated around the group. It was also great to see Hasselhoff for the first time since he tried to cut the tip of his finger off.

Overall, the group trekked a total of exactly 8 miles for a total time of 2:11:29. A 16:25 per mile pace.

Count-O-Rama | Name-O-Rama

Its a pleasure,

Backblast #196 Freedom Q

Preblast via Slack 7/3/19

The price of Freedom is high, and over the last 243 years, America has paid for it many times. Who's an HC to join me Thursday morning at 7:00am at the GRCC track for a chance to reflect on America's history and the price that has been paid for our freedom? If you have a ruck, bring it. If you don't have a ruck, no problem, you should still post! If you have a spare ruck, bring it for people that don't have one.

AO – GRCC Track

Environment - 72 Degrees | GREAT DAY TO BE ALIVE

[0700 - Core Principles recited.  Disclaimer given to 11 Pax] – Bald Eagle, Snoop, Soft Spot, Gravy, Fresh Cream, MAD COW, Hank the Tank, Less, FNG (Huckleberry), FNG (Pumba), Kraut (QIC) 


14 SSH
15 Mountain Climbers
15 Cherry Picker’s with a Back Clap

The Thang

As this was Independence Day the workout was broken up into four phases, loosely linked to military history of the United States

Revolutionary War

The key to US strategy was fast moving decentralized attacks.  Strike officers.  Always be on the move

Indian Run around track – Rucks in the middle of the field.  Pax running around the track, with first Pax sprinting to center, grabbing ruck, and then returning to back of line.  Keep moving until all pax are loaded.

Short Recovery with Inspirational Quote:

“They tell us, sir, that we are weak; unable to cope with so formidable an adversary. But when shall we be stronger? Will it be the next week, or the next year? Shall we gather strength by irresolution and inaction? Shall we acquire the means of effectual resistance by lying supinely on our backs and hugging the delusive phantom of hope, until our enemies shall have bound us hand and foot?”

― Patrick Henry

Civil War – Battle of Gettysburg

The casualty rate at Gettysburg was 30%.   

Catch Us if You Can – Pax 1 Carries Pax 2, Pax 3 does 5 burpees with ruck, run to catch up and rotate.  Complete one lap

 Short Recovery with Inspirational Quote:

The world will little note, nor long remember what we say here, but it can never forget what they did here. It is for us the living, rather, to be dedicated here to the unfinished work which they who fought here have thus far so nobly advanced. It is rather for us to be here dedicated to the great task remaining before us -- that from these honored dead we take increased devotion to that cause for which they gave the last full measure of devotion -- that we here highly resolve that these dead shall not have died in vain -- that this nation, under God, shall have a new birth of freedom -- and that government of the people, by the people, for the people, shall not perish from the earth.

-Abraham Lincoln (Gettysburg Address)

20 WWI Sit Ups for good measure


During World War II, U.S. troops carried more than 80 pounds in the Normandy landings.  At landing, soldiers were in the ocean, 100m from cover, then 200m across beach, up 100ft hill.

Starting at one end of the field, rucks on. At Q’s call, sprint 25 yards and then belch. Complete the following exercises:
25 yards – 25 squat to overhead press
50 yards – 25 high pulls
75 yards – 20 lunges
100 yards – 20 WWII Sit Ups

After a short recovery Pax were instructed to partner up and grab a sand bag (~30-40lbs). Army crawl 100 yards across the field while pulling the sand bag as a team.

100 Mountain Climbers with Rucksack

 Short Recovery with Inspirational Quote:

“The eyes of the world are upon you. The hope and prayers of liberty-loving people everywhere march with you….Your task will not be an easy one. Your enemy is will trained, well equipped and battle-hardened. He will fight savagely….I have full confidence in your courage, devotion to duty and skill in battle. We will accept nothing less than full Victory!”

General Dwight D. Eisenhower

Modern Warfare

Divide into teams of 3-4 PAX.  Pax on side of the field perform “cover” by holding their rucks overhead while one sprints to the other side of the field and then “covers” for next movement.  Repeat until all team has crossed field.

If Q sees a PAX moving without cover, all PAX must do 1 Burpee.  At any time, the Q can call out Burpee.


Inspirational Quote:

“Freedom is never more than one generation away from extinction. We didn't pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same.”

Ronald Reagan

Count-O-Rama / Name-O-Rama / COT

Kraut - Out

Backblast #195 - F3 Run Club

July 3, 2019

AO: Calader Plaza

70° / 94% Humidity

Disclaimer and Core Principles recited to 5 PAX

Mad Cow, Bald Eagle, Frank the Tank, Depends, QIC Soft Spot

Warm Up

20IC Bat Wings (Foward, Reverse, seal clap, over the head)

10IC Cherry Pickers w/ Back Clap

Right Left Center stretch 10 sec hold

20IC Mountain Climbers

The Thang

Run 5k with intervals. The route will take us to the down towards the bridges. The PAX will increase pace at each bridge crossing. About half way as we finished an interval we held plank for the 6. The PAX member felt ill. We walked him back to the AO before finishing up our 5k and intervals.


10IC Derkin Shoulder Taps. (Slow count Derkin followed by Shoulder Taps - 1)

7IC Hurricane Hoedown (Working down from 7. Start with Hands Raised above their head and perform 7 4 count flutter kicks, then leaning back reclined and holding arms out in from perform another 7 4 count flutter kick. Finishing the routine lay flat and perform 7 4 count regular flutter kicks.) To add to it we performed the circuit reducing the count after each set.

Count-o-Rama / Name-o-Rama


Keep Hasselhoff in your thoughts

Rucking Challenge and GORUCK 17.76 Mile Freedom Ruck on July 14, 2019 11am


Soft Spot -

BackBlast #194 - Torpedo Tunnel of Love

With more pax stepping up to Q and a few work trips in June, it had been more than a month since YHC’s last Q. Eager to get back and lead the pax, YHC jumped on the first July Q and was energized and humbled to see 15 pax post.

The air was a warm and thick 77 degrees, with a summer thunderstorm looming.

Pax: Sex Panther, Roid Rage, Gravy, Kraut, Basic Bro, Snoop, Mad Cow, Miss Daisy, FNG (Pit Boss), Fresh Cream, Dapends, Forrest, Soft Spot, Little Brother, QIC Bald Eagle


SSH - IC - 15x
Windmills - IC - 15x
Arm Circles - IC - 10x / 10x
Deconstructed Cascading Circle Burp - 3x
- Elements of a burpee done progressively around the circle. i.e. Plank (person on right then planks, next person, and so on) next time around Groiner, then Bobby Hurley to Al Gore

The Thang

YHC made a couple of extra coupons - a slosh pipe (7’ long 4” PVC pipe filled partially with water), a torpedo (3’ long 4” PVC pipe filled with cement), and a cement bucket (bucket filled with the remainder of the concrete that didn’t fit in the PVC pipe). Started with an 80# bag, so the pipe probably weighed 30ish pounds and the bucket had to be closer to 50#. Upon request, Mad Cow brought (3) ~40 lb sand bags as well.

The pax grabbed the coupons and moseyed to the stairs. The first exercise was a bucket brigade of coupons up the stairs. It was as simple as it sounded - pass the coupon to the pax the next step up, run up to the end of the line, and repeat until the coupons were delivered to the top. Pax were also given the disclaimer that if either of the 2 pipes touched the ground it would be a 5 burpee penalty for all pax.

The next exercise was the Torpedo Tunnel of Love. Pax planked shoulder to shoulder and passed the weighted pipes underneath them (without the pipes touching the ground). After the pax passed both pipes he bear crawled to the head of the line. We did this from the top of the stairs to the first yield sign - approx. 200’ or so.

With 6 ground touches during the TToL, the pax owed 30 burpees. We completed 10 of them at the yield sign. To return to the top of the stairs, the pax started at the yield sign, stood shoulder to shoulder and passed the pipe using only 1 arm. After he passed both pipes, the pax sprinted to the end of the line and repeated the progress as the pipes came back to him.

At the top of the stairs, the pax were then introduced to the cardio portion of the workout:

Start at the bottom of the stairs with 5 burpees.
Run up the stairs - carrying a sandbag if desired.
Complete 10 Slosh Pipe Squats.
Complete 15 Overhead Presses with the Cement Pipe.
Complete 10 Farmer Rows with the Cement Filled Bucket.
Run to the yield sign and back.
Carry a sandbag down if there is one at the top of the stairs.

The pax all started at different points - most pax were able to complete just over 2 evolutions of this exercise.

The pax were then given instructions to mosey back to the AO with the coupons elevated above their heads. Coupons were rotated as necessary, and this was successfully completed.

At the AO, the pax had time for one Mary exercise - 15 Starfish Crunches IC.


Word for the Day: Life can be split into two halves - the first half involves building the “container.” This container is built with achieving, rule-following, and accomplishing. It provides the structure that contains the gift and mystery that we were each given to share with the world. The challenge we have as we think about the transition into the second half of life is to get past container building, and start sharing the gift that we have to offer the world. Often this is forced out of us through challenges we face that awaken our souls. Encouragement: continue building your container, but know that life is not about having the container - life is found when you empty the contents of who you were created to be with others.


  • Keep Hasselhof in TAP after he sliced part of his finger off with a hatchet.

  • Soft Spot tomorrow, Kraut Thursday @ 7a for a special 4th of July Q.

  • July 12 - Speciation, 2nd F hang time. Basic Bro will be Q-ing.

  • GROWRUCK is just over 2 months away.

BackBlast #193-A Very “Motivational” Workout

Preblast via Slack 6/28/19

I have the Q tomorrow.  This workout will be a little more cardio than my past workouts, but I promise I won’t neglect the shoulders, and there may be a little treat at the end.  Please bring your coupons.  Can I get those HC’s?

AO-The Zoo

68 degrees with no precipitation

Core principles recited.  Disclaimer given to 10 PAX.  Bald Eagle, Mad Cow, Basic Bro, Stalin, Kraut, Hank the Tank, Snoop, Roid Rage, Soft Spot,  and Less (QIC)


15 Willie Mays Hayes in cadence

Standing groin stretch to 15 in cadence

Toe Touch count to 15

Team Merkins-One team does one merkin while the other team planks and then the other team does the one merkin while the other team planks. Next is two merkins and so forth until both teams reach 8 merkins.

The Thang

The pax moseyed until the Q said that they had reached a good spot.  The pax then stopped and did motivators going from 5 to 1. The pax then moseyed again and once again stopped when Less said they had reached a good spot and did 5 burpees.  The pax did the same rotation increasing one motivator and one burpee each time until they reached 8 motivators and 8 burpees and then worked their way back down decreasing one motivator and one burpee each time until they got back to 5.


20 LBC’s in Cadence

20 American Hammers in Cadence

20 Flutter Kicks in Cadence

Chillcut Plank for 1 Minute

The Treat

The revival of the strongman from a previous Q.  It had such great reviews from the previous Q, that Less decided to bring it back as a treat to finish off this workout.

The Strongman goes like this:  The pax carries their coupon above their head until they can’t keep it above their head anymore, and they set it down and does 5 burpees.  They then pick it up and carry it above their head again until they can no longer carry it.  Then, once again they do 5 burpees.  The pax repeated this process until it was 2 minutes to 8AM. 

The pax then circled up and did 10 more motivators starting at 10 and going down to 1.


July 4th workout will be an hour workout starting at 7AM.



Leaders Message

“The tragedy of life is not found in failure but complacency.  Not in you doing too much, but doing too little.  Not in you living above your means, but below your capacity.  It’s not failure but aiming too low, that is life’s greatest tragedy.”

Benjamin E Mays


More or Less,



Backblast #192 - The Hextathlon

Date – 6/27/2019
AO – GRCC track

64 degrees and dry.

[0530]– Disclaimer and Core Principles given to 11 PAX: Snoop, Mad Cow, Roid Rage, Hasselhoff, Kraut, Rehab, Tardy, Bald Eagle, Little Brother, Forrest, and Fresh Cream (QIC).

Warm-o-rama commenced with a capri lap around the track followed by:

Cherry Pickers with a Back Clap: 13 IC
Finkle Swings: 13 IC, flapjack
Motivators from 5

The Thang: The Hextathlon

YHC opted for a fairly simple, although not easy, routine. Six stations were set up around the track. PAX were split into three groups to prevent bottlenecking, if at least at first. Stations were as follows:

Squats x20
Decline Merkins x20
Pull-ups x5 (Modifier: 20sec Dead Hang)
Alternating Lunges x20
BBS x20
Chin-ups x5 (Modifier: 20sec Dead Hang)

PAX did this until YHC said boo. We concluded the workout with some minutes of merry (Mary? Merry? I dunno), which included a few new exercises:

Freddie Mercurys x15 IC
Boxcutters x10 IC
Reverse Crunch x15 IC
Windshield Wipers
American Hammers: x15 IC

Count-O-Rama | Name-O-Rama

Words of Wisdom:
Don’t go through life on auto-pilot. It’s easy to get in a rhythm and coast through life, but this way leads to stagnation and vice. Take time to stop and reflect on your thoughts and actions. Live each day and each moment purposefully.

·       Fresh Cream

Backblast # 190 - Three Truths We Learned from Rehab

Time: 5:30am

Date: 6/25/19

Place: Tues AO, Stairs on Division

Weather: 60 Deg F, Clear Skies, Slight Humidity, Damn-near perfect...

F3 Core Principles and Disclaimer given to a group of 8 PAX: Snoop, Forrest, Fresh Cream, Mad Cow, Kraut,

Dapends, Basic Bro, Rehab (Q)


Side Straddle Hops (x 30)

Mountain Climbers (x 20)

Mountain Man Poopers (x12) 4 Count (1. Bend at hips, touch toes; 2. Bend at knees and level out arms; 3.

Straighten knees to touch toes again; 4. Stand and clap... that’s 1)

Starfish (x12)

Railroad Tracks around the Parking Lot: Pax line up, first Pax drops to low plank, second jumps over and runs

5 yards and drops to low plank... (proceed like Indian Run)

Pick up Coupon and Mosey to the stairs

Top of stairs, link up coupons in chain (this was not a very good idea...) mosey to park and leave coupons in a line in the center of the field.

The Thang:

Partner off- do the exercises with a buddy.

25 Merkins - Mosey across field - 5 Burpees - High Knees back to center coupon line - 15 curls - Mosey back

25 WW2 situps - Mosey across field - 5 Burpees - High Knees back to center coupon line - 15 curls - Mosey back

25 Squats - Mosey across field - 5 Burpees - High Knees back to center coupon line - 15 curls - Mosey back

25 Wheel barrow Merkins Between 2 Pax

15 Merkins - Mosey across field - 3 Burpees - High Knees back to center coupon line - 15 curls - Mosey back

15 WW2situps - Mosey across field - 3 Burpees- High Knees back to center coupon line - 15 curls - Mosey back

15 Squats - Mosey across field - 3 Burpees- High Knees back to center coupon line - 15 curls - Mosey back

15 Wheel barrow Merkins Between 2 Pax

Fast-Walk Coupons back to top of Stairs

Squat Potato - Pax form tight circle, facing out- Drop to Squat position and pass a coupon around the outside

of the circle. Once group gets the hang of it, add a second coupon to increase reps and pace, 4 count until 12

Descend Stairs with Coupon and Mosey Back to AO

Count O Rama / Name O Rama

Word for the Day: Reflection on my rite-of-passage backpacking trip with my son this weekend. 3

conversations over 3 days around 3 truth’s a boy who is transitioning into the teenage years needs to know:

  1. You matter - infinitely so, you are loved, no one else is like you, you have a unique and special gift to bring to the world

  2. You don’t matter that much - you will die some day, your life is not ultimately about you, make space for others, particularly those weaker, more vulnerable, with fewer rights and privileges than you. Use your power to empower others.

  3. You are never alone - even when you feel alone, even when you have utterly screwed up... you are connected, reach out, tap in.

These were good reminders for me, even as his dad... these concepts worked their way a little deeper into my soul. I hope they connect with you, too.


Backblast #189 - It was auto generated...really? Yep, let's go!

Its been awhile. YHC is back and ready to go. Let’s do this.

Pre-blast via Slack:

Let's hear those excuses of why you can't come to the #5KWednesday... Taking HC's in the thread below. #LetsGo #ItsOnly5K #ItsHumpDay #SylvesterStalloneWouldDoIt

Area of Operations:

Calder Plaza


64 Degrees | 89% Humidity | Amazing Morning

[0530 - Core Principles recited.  Disclaimer given to 2 PAX] – Hasselhoff & MAD COW (QIC) 


Various Stretching
10 Incline Merkins (IC)

The Thang

YHC used Map My Run to generate a random 5K route. We followed the route around downtown Grand Rapids and stopped at various points for exercises targeting all areas of the body (chest, abs, legs). A total of 3.44 miles were ran.


Three exercises and repititions were called out ahead of time so the PAX were aware of the schedule. PAX then performed said exercises as fast as possible (IC). This was to maximize the burn. Exercises included:

10 BBS into WW2 (IC)
10 American Hammers (IC)
10 Freddie Mercuries (IC)

Count-O-Rama | Name-O-Rama


- Third F food drive needs now posted to Slack
- Ideas were discussed on how to expand the PAX count on Wednesdays

Its a pleasure,

BackBlast #188 - Dropping B.O.M.B.S

Date: June 20, 2019

AO: GRCC Track

61° / 99% Humidity / 4.0mph S. Wind / 29.40in Pressure

Core Principles and Disclaimer recited to 5 PAX

Basic Bro, Roid Rage, Rehab, Little Brother, Snoop (QIC)

Capri Lap
Mountain Climbers IC X15
Merkins IC X15
Overhead Claps IC X25

The Thang
The workout was split into three distinct mini workouts. Ascending Curb Crawls, B.O.M.B.S and Wall of Fire.

Starting with the Ascending Curb Crawls, we moseyed to Creasent St just north of the field. Start in bear crawl position then crawl across the street to the curb and do 1 Derkin. Bear Crawl back across the street and perform 2 Derkins. Continue this pattern until reaching 10 Derkins.

Bear Crawl...1 Derkins
Bear Crawl...2 Derkins
Bear Crawl...3 Derkins
Bear Crawl...4 Derkins
Bear Crawl...5 Derkins
Bear Crawl...6 Derkins
Bear Crawl...7 Derkins
Bear Crawl...8 Derkins
Bear Crawl...9 Derkins
Bear Crawl...10 Derkins

In total, each PAX did 55 Derkins and a whole bunch of bear crawling.

We then switched to B.O.M.B.S, but with a little twist.  There were cones on the short length of the field in three positions. Starting point, turn around point (The length of the horizontal field), and middle point. B.O.M.B.S works like a partner DORA with the following exercises.
B - 50 Burpees
O - 100 Overhead Claps
M - 150 Merkins
B - 200 BBS
S - 250 Squats

Here was the twist - As your partner was exercising, the PAX ran from the starting point to the far cones, but on the way back, switch to army crawls from the midpoint.

After B.O.M.B.S was completed the PAX finished the workout with Wall of Fire.

The PAX lined up and held People’s Chair on the wall while each PAX took turns doing 10 Merkins. When completed with your reps the PAX would line back up on the wall. Each PAX would count their Cadence and the PAX holding People’s Chair would count their reps. After all the PAX finished Merkins, next was 10 BBS. Finally, each PAX did 5 Burpees.

In all it was around 7 Minutes of People’s Chair.



“Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on discipline.” - Jocko Willink


Drop It Like It’s Hot


Backblast #187 - AO Tour

Date – 6/19/2019
AO – Calder Plaza

69 degrees, clear

[0530 – Core Principles and Disclaimer given]

Gravy, Forrest, Slots, Popeye, Lasso
PAX Began w a Warm o Rama of
25 SSH and 10 clerkins 

The Thang: GR AO Tour.

 PAX ran to Belknap Stairs, proceeding to the top with underhang pullups at each landing.

 PAX moseyed to GRCC Field, followed by a bearcrawl across the field at the 50 yd line. Grass was soaking wet but got approving comments from our Memphis guest Slots, whose experience of field grass grown by Yankees is now superior to his experience of similar grass tended by Southerners.

 PAX had a short Indian run around half the track, then continued a mosey to Crescent Park. Pax Crawlbeared to the bottom, interrupting the motion with 5 merkins at each landing, and ending with ten dips on the benches at the bottom.

 PAX proceeded to the Gerald R Ford Presidential Museum where we greeted the distinguished deceased President and his wife Betty, may they continue to rest in peace.

 PAX returned to the AO and finished off with 20 Big Baby Situps: WWII’s with knees open, touching past the toes on each situp.

 Count-O-Rama | Name-O-Rama

Gravy and Forrest welcomed Lasso, Slots and Popeye to town, and went through a brief history of how each PAX was named.

Our wisdom for the day: When you find yourself out of your routine, be reminded to come back to something familiar and grounding. Remember who you are.

·       Gravy


Backblast #186 - Sunday Rucking

Sunday Rucking!
June 16, 2019

F3 Grand Rapids is roughly 14 weeks from our GrowRuck with Naperville. As YHC looked over the training plans and recommended exercises I developed a 6 mile route with scenic views and little mud.

We met at the normal AO of Brewery Vivant at 5:30 with 3 PAX in total.

Snoop, Kraut, QIC Soft Spot

61F and 71% humidity it was great evening for training.

PAX set their rucking weight 20-30lbs plus water and supplies.

We set out with the plan of Rucking 2miles then perform 3 exercises, 3 sets in total. Snoop brought a 20lb plate so we took turns every mile with the farmers carry.

-Ruck 2 miles
30 Ruck High Pulls
25 Ruck Merkins
30 Ruck Squats
-Ruck 2 miles (1mile on a muddy trail)
20 Ruck High Pulls
15 Ruck Merkins
20 Ruck Squats
-Ruck 2 miles
10 Ruck High Pulls
5 Ruck Merkins
10 Ruck Squats

In total:
6 Miles Ruck with 2miles of 20lb Farmer carry.
60 Ruck High Pulls
45 Ruck Merkins
60 Ruck Squats

Time 1:48:24
Avg pace: 3.7mph with a max of 7.4mph

Soft Spot

Backblast #185 - Missionality.Team (It Pays to be a Winner)

Preblast via Slack 6/17/19

I've got the Q tomorrow at the stairs. Two things to keep in mind:

  1. Mission First, Team Second, Self Third (Missionality.Team)

  2. It pays to be a winner

Where are my HCs!? Arrive on time, we will depart the AO promptly at 5:30am

AO – The Stairs

Environment - 57 Degrees | 71% Humidity | GREAT DAY TO BE ALIVE

[0530 - Core Principles recited.  Disclaimer given to 11 Pax] – Bald Eagle, Snoop, Soft Spot, Forrest, Miss Daisy, Gravy, Dapends, Fresh Cream, Rehab, The Late Lord Stalin, Kraut (QIC) 

The Thang

A few weeks ago YHC found some large sand bags (that were filled with chopped tires) along the Grand River. The bags were ~8 feet long and each had four handles on them. Having pondered how best to use these YHC decided that a mini team assessment would be fun.

The Pax moseyed down to the river where YHC asked everyone to number off and divide in to three random teams (3-4 pax per team). From there, the pax raced to the Sixth Street Bridge and teams were given a placement based on order they arrived at the bridge. The first place team got to choose their sandbag first, then second, and third last - It pays to be a winner. After selecting bags, the teams lined up at the Sixth street bridge. Teams raced across the bridge and back and reps for the subsequent exercise were determined based on finish order. 15 reps for last place, 10 reps for second place, 8 reps for first.

Exercise Sequence:

  • Farmer’s Carry

  • Squats

  • Shoulder Carry

  • Curls

  • Farmers Carry

  • Lunges

  • Shoulder Carry

  • High Pulls

For the last race, each team selected a Pax to race across the bridge and back with no weight. Upon return, they tagged a second Pax who raced. Remaining Pax held the sandbags. Teams then completed BBS as a team while holding the sand bag - 20 for first, 25 for second, 30 for third. It pays to be a winner.

The Pax mosyed back to the AO, where we found Stalin - 10 burpees OYO as a penalty for everyone.

YHC shared a word from the QSource


Teamwork begins and ends with Mission

A HIM, because he is a Virtuous Leader, forms and deploys his Team to perform a specific Mission for the benefit of his Community or an Organization in which he is a Member. The Mission arises from an Advantage sought for the larger Group or in response to a Problem that the Community or Organization cannot itself remedy because it lacks the combination of Proximity and Purposefulness that is the distinguishing feature of the Team from other Groups. 

A Team’s Mission is similar to a man’s Mission in that it is a Course Of Action taken to achieve a particular Purpose. A Course of Action is an integrated scheme of Tasks and Events that the Q devises to bring the Solution into fruition and eliminate a Problem or to gain Advantage for the larger Group. The Course of Action is the Team’s Mission, the things it does (its Tasks) and the reason it does them (it’s Articulated Purpose).

If a Leader does not prioritize Team Mission accomplishment it is very unlikely that its Mission will be accomplished.

Count-O-Rama / Name-O-Rama / COT

Kraut - Out