Ping VQ

WHEN: 1/27/2018

VQ: Ping

PAX: Iverson, Stardust, Honeybear, Ridge Crest, Ping, Bloomer, Whodat

Another VQ stepped up to lead, great workout Ping! Ridge Crest a Grand Rapids MI native made the drive to join us in balmy 45 degree January gloom. Sounds like a mustard seed could be planted in GR come spring!!!

Warmup/CoP (Circle of Pain)

  • The Chinook – 10 forward, 10 backwards.
  • Windmill – 10 total, 3 count cadence.
  • Black Snake – small ¼ to ½ mile loop around park. With Rucks.

The Thang:

  • Location: Baseball Field
    • Three Amigos – 1st base to 2nd. 2nd base to home.
  • Location: Wall
    • Derkin – 2 sets of up/downs x 10. With Rucks.
    • Butkus – 2 sets of 1 minute intervals, 30 second rest. With Rucks.
    • Dips – 2 sets of up/downs x 15.
  • Location: Hill
    • Partner Circuit:
    • 100 – Air Humpers/Run up hill
    • 125 – Merkins/Backwards run up hill
    • 150 – Mountain Climbers/Run uphill
    • 150 – Little baby crunches /Run uphill
  • Location: Field
    • Bear Crawl – 3rd base to home plate. with Rucks.
    • Crawl Bear – home plate to 3rd base with Rucks.
    • Superman – 10 up/downs
  • 6MOM
    • Flutter kicks – 20 total (3 count cadence) With Rucks overhead.
    • V-Up Roll Up – 20 total
    • Freddie Mercury – 15 total, (3 count cadence)


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Super 20!

WHEN: 1/20/2018

Q: Ryder

PAX: Iverson, Stardust, Ryder

On 1/19 8 PAX got together for a 10 Mile Ruck stepping off at 1930, needless to say the legs were toast for those braved the gloom the next morning.

Warm Up:

  • SSH’s – 30 IC
  • Hillbillies – 15 IC
  • Mountain Climbers – 15 IC
  • Chinook – 30 IC

The Thang:

  • Super 20…. Do 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps, etc., etc. ……. up to 20 merkins/ 20 situps (total of 210 merkins and 210 situps). We Inserted two other exercises to allow for recovery, deep squats and block curls.
  • half way though we stopped the beat down to complete a 100 yard Plank Hurdles for a bit of rest!!!
  • We ran out of time to complete to super 21, however 210 Merkins, 210 situps, 210 squats, 210 curls anit a bad way to start your day.


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Birthday Party for Croc


Q: Priorities

Pax: Croc, Rhymes, Sawdust, Priorities


SSHs x32 IC

Moroccan Nightclubs x32 IC

Copperhead Squats x32 IC

Imperial Walkers x 32 IC

Sand Volleyball Court Paint the Lines

The Thang:

Modified Bataan Death March to The Wharf Courtyard (1/2 mile ish) – 1 pax carries the set of jugs toward the destination while all other pax do 5 Burpees and then chase down the jug carrier.  When the jug carrier is caught, he gives up the jugs to the pax who caught him and does 5 Burpees.  Each time you are caught as the jug carrier, you do 5 Burpees.  The jugs are always in the front and always moving forward.

YHC thought this was going to be a good way to tire out the stronger pax and allow the slower pax to cover more distance at a slower pace.  Instead, competitive juices took over and it turned into an all out sprint to not get caught with the jugs.  Sawdust made it about 1/4 mile before getting caught.  Objective #1, tiring out the pax, was certainly accomplished.

Upon reaching The Wharf Courtyard, commence CROCs:


Carolina Dry Docks x32

Rocky Balboas x32

Outlaws x32 (16 both ways)

Crab Cakes x32

CROC – 2

Catalina Wine Mixers (minus the elbow plank… Pax: You mean Merkins? Q: Yes.) x 32

Rosalitas x32

One Legged Burpees  x32 seconds each leg

Captain Thors – up to 8 (32 American Hammers)

Burpee Jug March back to the flags. 2 Burpees this time.  Same break neck pace…


Numbers, Names and BOM

Words of wisdom:  Psalms 90:12 – “Teach us to number our days, that we may gain a heart of wisdom.”  None of us knows the time we have left on the Big Ball.  Don’t seek milestones in life at the expense of the present.

Naked Man Moleskin – Everyone loves painting the lines in the sand, especially Croc!  Happy Birthday Buddy!  My present to you.  If you couldn’t guess, he’s 32.  All are welcome at his birthday party this weekend, except your 2.0s!

It seemed like everyone had a pretty good time at HDHH this week.  At least YHC did…  Let’s do it again!  Also maybe an F3 family picnic day in YHCs backyard?  Thoughts?

This saturday’s AO is back at Carmel High School.  The birthday boy, Croc, has the Q.  He may or may not have asked YHC to bring the F3 frisbee.  See you all there!


Priorities out.

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Submarine Circuit

Back when YHC was stationed on a submarine this circuit was a go-to since space is at a premium. With it being 19 degrees out this morning, it was necessary to warm up a bit beforehand. The whole thing went something like this:

Q: Quartermaster
Pax: Gipper, GriGri, Pistol, Ute

Warm Up
Mosey down the hill to the beachside parking lot
Take the hill to the unlit flagpole flying the Ensign
12 x USA-count Merkins for ‘Merica
Continue running around McCook Point, circling back to the upper lot
15 x SSHs
15 x IWs
10 x 4-count Fire Hydrants each leg
10 x Don Qs
10 x 4-count Donkey Kicks each leg
Lunge Indian walk w/the sprinter duck-walking up to the front (Still working on a good name for this)

The Thang
3 x Sit-ups
5 x 4-count Merkins
5 x 4-count Squats
1 x pullup
Repeato 3x incrementing the reps by that of the original count each time
1 minute plank after the 4th set
Back down the pyramid

Mosey to the lower lot and grab a 10 rep rock

Leader rotates one to the left each time, pax rotate 2 rocks to the left after each set so that everyone leads a set
10 x 4-count Full Curls
10 x 4-count Bench Press
10 x 4-count Bricklayers
10 x 4-count Skull Crushers
10 x 4-count Rock Merkins

10 x 4-count Russian Twists
10 x 4-count Rock Situps
15 x 4-count Pass-the-Rock
1 minute of feet at 6″ w/rock on your chest
2 x 1 minute Side Planks on rock

Mosey back to VFW lot

– prayers for Archer and his family battling pink eye

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Tsunami warning canceled.

YHC checked the weather app first thing.  Earthquake off Alaska had created a Tsunami warning. The warning was canceled by the time I was up at 0500.  Missed again.

Q Sharkbait
Pax Priorities, Sawdust & Rhymes

Warm Up
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Annie Plank 10
UpDowns- High Knees Call DROP Chest to dirt Bounce Back Up to High Knees Repeat

The Thing
Escalator 10 Squats, 20 burpees,
30 Pulse Row,
40 Reverse Snow Angle,
50 Bench StepUps

Red Barchetta
100 Yard Dash then 100 SSHs, run back to start point to plank/wait for six;
75 yard dash then 75 mountain climbers, run back to start point to plank/wait for six;
50 yard dash then 50 squats, run back to start point to plank/wait for six;
25 yard dash then 25 Merkins, run back to start point to plank/wait for six;
10 yard dash then 10 burpees, run back to start point and plank/wait for six.

3 Rounds
Dying Cockroach Lying on back Wind Mills CADENCE x 10
Groiners Plank to Feet outside of Hands x10

Navigating life, the decision making process can be challenging. Wisdom is to choose what we believe is right even when it creates difficulties in the short term.

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Million Dollar Views

20 Jan 2018

Q Sawdust

Pax Sharkbait, Croc, Priorities


Warm Up:

SSH 25

IW  25

Merkins  20

Squats  25

Sun gods

Milkjugs  25


The Thing:

Mosey to PB Hill

Pebble Beach 2018… Sprint up the hil. Add 1 Merkin for each rep.

Mosey Back to the Beach

L.I.M.P.S 3 rds; Lunges, Imperial Walkers 10, Merkins  10 , Squats 10 all while while partner planks

Howling Monkeys  4 rnds

4 minutes of planks

Shout out to Croc who didn’t spill merlot on the hill….  And luckily for us Asilomar Beach was not shut down due to the raw sewage spill that impacted the beaches to the north. Hope no one drank any of the sea water.

Will you be selfless or selfish? How can you make yourself more selfless each day for everyone around you?

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Rhyme Time


Q Rhymes
Pax Priorities, Mud Duck, Beach

Imperial Walkers 20
Hill Billies 20
Abe Vigoda Slow 15

The Thing
3 Rounds
Pull Up 5
Side Plank Dips 10
Burpee Mountain Climber 10

3 Rounds
Carolina Drydock 10
Dips 10
Box Jumps 10

3 rounds
Rows 10
Crunchy Frog 10
Wall Sits 45 sec

Banana Superman Rolls 4

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Saturday Burpees


Saturday Burps
Q Sharkbait
Pax Rhymes

Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Annie Plank 10

The Thing
3 Rounds
Mountain climbers 10
Groiners 10

Bearpees to the 50 and back

3 Rounds
Pulse Row IC 10
Supermans 5 second hold 10

3 rounds
Russian Twist cadence 15
Dolly IC 15
Reverse Snow Angel 10

The Cooper 10 through 7

3 Rounds
Floyde Mayweather 10
Doggy Paddle 10

“True happiness is to enjoy the present, without anxious dependence upon the future, not to amuse ourselves with either hopes or fears but to rest satisfied with what we have, which is sufficient, for he that is so wants nothing. The greatest blessings of mankind are within us and within our reach. A wise man is content with his lot, whatever it may be, without wishing for what he has not.”
― Seneca

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WhoDat VQ!

WHEN: 1/13/2018

VQ: WhoDat

6PAX: Honey Bear, Ryder, Stardust, Iverson, Bloomer, WhoDat

The youngest member of Lake Effect (WhoDat 18) stepped up for his VQ! The Gloom brought a beautiful 12 degree morning with a fresh blanket of snow.

Done with a deck of playing cards where each suit is an exercise or two and each card number dictates the number of reps you do of that exercise, all the way up to an Ace being 14 reps.

The Deck

  • Jokers – 15 burpees
  • Kings – Sled relay race
  • Queens – Diamond Merkins
  • Jacks – 15 LBC in cadence
  • Hearts
    • Even #’s – Bottom half burpees
    • Odd #’s – Monkey humper jumps
  • Diamonds
    • Even #’s – Jump squats
    • Odd #’s – Merkins
  • Spades
    • Even #’s – Jumping lunges,
    • Odd #’s – Side crunch
  • Clubs
    • Even #’s – Mountain Climber in cadence
    • Odd #’s – SSH in cadence
Although we didn’t finish the deck due to time we ended the workout in West Michigan style with a sled replay race up and down the dreaded Pear Tree Hill A.K.A. the Merlot splasher.
2 PAX raced down the hill in sleds while remaining PAX AYG on planks or bench dips while waiting for other 2PAX to race back up Pear Tree Hill sleds in tow!
Great work WHodat glad to see you step up! your hands must have been FREEZING dealing those cards.
Quick announcement that Lake effect has open a second AO on Wednesdays at 0500 at McCamley Field 8135 S Westnedge Ave, Portage, MI 49002 in preparation for the end of April GrowRuck!
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Welcome to Saturday, F3 Monterey!!

Date: 1/6/2018

Q: Priorities

Pax: Beach, Croc, Priorities, Sawdust, Sharkbait

Weekends have finally arrived in F3 Monterey!  The pax made a trek out to visit Toro Park, got to really explore the possibilities of a full hour at an AO and really relax with a cup of joe at coffeeteria!  Life is sweet when it’s 55 degrees!

Here’s how it went down…

SSHs IC x30

IWs IC x15

Hillbillies IC x10

Ring of Fire Merkins x10 – Croc was showboating so YHC called for another round.

Next was an indian run around the park.  YHC really should have known better than to give the pax the freedom to run where they wanted when in the front.  Big mistake from a veteran Q as more time was spent zig zagging trees and running straight through playgrounds than was intended.

The Q got the pax wrangled back in with some Whamo Bear Crawls. Pax sprint after a thrown frisbee until it hits the ground and then bear crawl to the frisbee.  First pax to reach it gets the honor of throwing it.  Repeat until no one is sprinting.

Next was more fun and games with a little blackjack.  Start on one side of the field. Perform 1 Merkin – run to other side – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. Always adds up to 21 – BLACK JACK!  As an added bonus, the water filled kitty litter jugs we have used in the past as coupons have transformed into badass black painted, F3 logo adorned, adrenaline inducing, works of art coupons.  Still the same weight but now they look cool.  The pax took turns carrying these across the field.

Next was some Paint the Lines on the basketball court, just to show the pax just how much harder it is when we do this on the sand volleyball courts.  YHC thinks we all knew already…

The pax ended with a round of Ultimate Frisburpee!  Ultimate Frisbee with Burpees whenever the frisbee hit the ground.  Challenging and exhausting with only 5 pax but awesome none the less.

The workout ended with some words of wisdom centered around the F3 Credo: “Leave no man behind.  But leave no man where you find him.”  Who are YOU going bring along on your journey to get better in the coming year??

Numbers, Name, BOM


  • The new Saturday AO will rotate locations while we explore some new places and try to find the best location for current and future pax.  Next week is at Carmel High School with Sharkbait on Q.
  • Next week is VQ week!  Rhymes has his first Q on Thursday!  Who is going to step up and lead Tuesday and Saturday?  All pax sign up here.
  • Our first HDHH (hump day happy hour) is scheduled for Monday 1/22 at 5pm.  (YHC realizes its not on a Wednesday…)  Its at Post No Bills in Sand City (not Seaside as Sharkbait pointed out.  YHC points out that Sharkbait can suck it, they’re the same city…)

Awesome first Saturday!!!  Can’t wait to see where this group of HIMs go in 2018!  SYITG!

Priorities out


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