Modified Soul Crusher

2 PAX weren’t afraid to do the harder thing this morning and posted to push the limits. I was made aware of the Soul Crusher WO generator via AllDayRuckOff so I took the gamble. Had to modify due to time but here is how we #Crushed the Soul Crusher. 

PAX: Fridge, Sunspot (Q)

  • Fridge used bricks and Sunspot did all w/ a ruck


Arm circles and a mini lap because we had lot of work to do


Ruck Curls x15ic

WW2’s x50 oyo (brick/ruck on chest)

Merkin / Ruck Drag x10

Mountain Climbers x20ic

Ruck Row X20IC

Z-Press x15ic

Burpees x30 oyo

8 Count Body Builder x10

Rows x10ic

Flutter kicks w/ brick/ruck held up) x10ic

Rows x25ic

Plank 90 seconds

Rows x15ic

Freddie Mercury x10ic

OH Press x15ic

WW2 x 40 oyo (brick/ruck on chest)

Merkin Drag x10

Curls x10ic

Mountain Climbers x10ic

OH Press x10ic


The only modification we did was for the sake of time we had to eliminate the distances with the ruck on. Regardless we CRUSHED it this morning. One day the weekdays morning WO’s will pickup and the PAX will get even more #Gainz. Nice work Fridge this morning. Way to help keep me accountable and post in the Gloom.

Until next time, Sunspot OUT!

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10 cones and was that a Fox!?

QIC- Summit

Warm up – all in cadence 

SSH – 30

Cherry picker- 20

Merkins- 10

SSH- 15

Windmill  – 10
Mosey around block back to AO 

10 Cones are set up approx 10yards apart 

1/2 mosey to tenth cone do 10 merkins and mosey back with block  -1/2 stay back and do ‘blockees’ – burpees with blocks. Switch. 

9th- All pax side shuffle cone. 9 merkins. side shuffle back to start 

8th – lungewalk to cone. at each even # cone on way back stop and do amount of merkins per cone you are at. Just because. 🤷🏼‍♂️

7th – NUR to cone, 7 merkins. NUR back 

6th-   lt dan to cone ,6 merkins , lt dan back, stopping at even cones to do amount of merkins.

NUR to cone 7 for toy soldier set NUR back for 3rd F  

5th – repeat cone 10 routine but to 5th 

4th-  side shuffle to cone with block .4 merkins, 40 lbcs , side shuffle back. 

3rd- lunge walk to cone with block, 3 merkins, 30 lbc , lunge walk back 

2-  inch worm to cone. 2 merkins , 20 lbc.  inch worm  back 

1 mosey to come, 1 merkin , 10 lbc.  Burpee broad jump back 

Count off  / Name a Rama / COT on blocks 

Great  Push by all! 


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The Joy of Coupons


Q Sharkbait / Jagger

Pax Priorities, Beach, Croc, Flea and Sawdust


Jagger started us off with

each Pax counting off 10 SSH

Abe Begotas

Russian Celebrators

Catchers Squat

The Thang led by YHC

10 Merkins OYO

Perverted Cooper with Coupons 3 Rounds

5 Blockees

10 Thrusters

15 Curls

One Lap

The Griff on the Football field.  Sprint to 50, Backwards Run to 25, Sprint to 75 Backwards Run to 50 Sprint, to Goal Line.  Reverse for return, facing the same direction.  Backwards to 50 etc.

Elf on the Shelf


LBC’s IC 20

Gas Pumps IC 15

Flutter Kicks IC 15


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10/27/2018 F3 LANCO – Deck of Cards

Seven PAX ignored the rain and wind to show up for a game of cards.

PAX: Eagle, Inspector, Tattoo, Skater, Squared, Garden State, Magneto.

We let the deck do the thinking and the PAX did the work. Each PAX was the Q for the card they pulled.

Each number card was the number +10 for the reps, Royal Cards were 20 reps.

Too many cards were pulled to remember what we did and what order but every Ace was pulled:

100 SSH
100 Flutter Kicks
100 Arm Circles
100 Calf Raises

And each Joker was pulled:
The Motivator
Pinky Pie

Great job today guys. Proud that each of you ignored the weather and posted.

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Milton Murph


Nugget on Q
Warm up20 SSH 15 windmills 15 cherry pickers 15 mountain climbers. 
Mosey to Milton park for the Milton Murph. 
We completed 3 out of the target 4 rounds, so we finished with 75 pull-ups/dips if needed to modify, 150 push ups, 225 squats and 1.75 miles! 

3rd F was about how what we can accomplish together. Example was 2 horses could individually pull 8,000 lbs. But 2 together pulled 24,000 lbs. Lock arms with the men who are fighting the same fight and are in your corner and you’ll be amazed at what you’ll accomplish. 

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F3 Rocklin 11/3/18 Pre Blast

November 3rd is quickly approaching. We are now 8 days away from the first shovel flags being planted in the Sacramento, California area. Here is some key info prior to launch:

  • Q: ’88
  • AO: Rocklin High School, behind the pool
  • 0700-0800
  • Coffeeteria likely to be at the Starbucks at Stanford Ranch and Sunset  (Superior seating, service and larger in size than the one nearest the AO)

What to expect: A short intro about F3, followed by the disclaimer, then the beat down will begin. Expect a few F3 staple exercises that will encompass a full body beat down. YHC anticipates a little ode to F3 Nation and Redwood Original, Girardi from Charlotte, NC and his brother Hammer who is a Redwood Original in F3 San Francisco Peninsula and one of the reasons F3 is in the Golden State.  As is customary we will end with Count-o-Rama, Name-o-Rama and Circle of Trust. Those available will head to coffeeteria for some continued banter. 

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Merkin Mosey

Date: 10-24-2018

QIC: Leatherman

Warm Up:


Cherry Pickers

Wind Mills 

Moroccan Night Clubs 

Arm circles forward and backward

The Thang:

Mosey down to the Canal Public Parking we did 25 Merkins 

Mosey a few stopped and did 25 Derkins

Mosey a few stopped and  did 25 Erkins

Mosey did Wide Merkins

Mosey over to a Picnic Table near the Docks 25 dips some where in between these and the LBCs we had 3rd F message read below.  

From there we mosey 25 LBCs

Mosey for some wall sits 

Mosey to the water and did Some Carolina Dry Docks  or as we called them the (Lewes Dry Docks ) stayed there for leg raises and E2Ks 25. 

Finished with mosey back to the A/O .

We had COT and Name-O-Rama, welcomed FNG Wildwing 

3rd F: 


Whatever you hold in your mind will tend to occur in your life. If you continue to believe as you have always believed , you will continue to act as you have always acted. If you continue to act as you have always acted , you will continue to get what you have always gotten. If you want different results in your life or your work, all you have to do is change your mind. 


So get rid of your old neg thoughts challenge yourself everyday. Do something you would have not done the yesterday. Keep showing up in the Gloom and striving to be better hen you were the day before. 

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Good Grief

Date: 10/23/18

QIC: Chappie

This Backblast is so titled because as YHC was preparing his Weinke, he discovered it had been nearly a month since he Q’d a workout. Whaaat! GRIEF? Yeah, maybe a little grief because Q’ing is awesome fun and we all look forward to bringing the heat. There’s nothing like bringing a well-appreciated (chatter-filled/good grief) beatdown, and so when you don’t get to pull out the Weinke for a while…well, you COULD get a case of butt hurt (grief). GOOD? You betcha! The reason YHC hasn’t Q’d for nearly a month is because we’ve got a good flow of Q’s in the pipeline and the Q Schedule is packed. That is awesome, good grief! Fact is, Ruxpin has already gotten in his warmup VQ and tomorrow (Sat. 10/27) at the Aegis (potentially in a Nor’easter) he’ll be getting in a full VQ, thereby putting him in rotation on the Q list. Calling all PAX – if you can make it in the Gloom, POST!

In the meantime, here’s YHC’s catchup from Tuesday’s workout: YHC went back to what has become a bit of a standard of measure for workouts at CHOP: The 4×4 – we keep going back to this one because it does show a measure of advancement. PAX can look back and [hopefully] say, “This time it wasn’t as bad as last time!” You against you! It doesn’t get easier, you get stronger. This workout is made up of 4 COP’s on 4 corners around the block. Here’s an image of the block…


  • Disclaimer claimed
  • SSH – 18 IC
  • Windmill (Windsock if you’re watching Chairman!) – 10 IC
  • Low/Slow Squat – 18 IC
  • Cherry Picker/Crab Flipper – 18 IC 
  • Shoulder Tap – 10 OYO

4×4 Introduced – Mosey to corner #1

The Thang:

Merkins Corner — Tobin & Union Streets:

  1. Wide-Arm – 5 OYO
  2. Diamond – 10 OYO
  3. Regular – 15 OYO
  4. Erkins (chest to curb) – 20 OYO

     *All Merkins done continuously

Transition to next corner: Lt. Dans to light post (approx. 40 yds.), mosey to next corner.

Abs Corner – Mulberry & Tobin Streets:

  1. X & O’s – 20 OYO
  2. E2K’s – 20 each leg OYO
  3. Dying Cockroaches – 60 OYO
  4. 4-Count Freddies – 35 IC 

Transition to next corner: Bearcrawl to 1st Pole, Dragoncrawl to 2nd Pole

10 Count. Wosey to hidden pile of sandbags – a special stash for Leatherman! Partner up and share coupon for rest of 4×4 workout. Mosey to next corner…

Legs Corner – Willow & Mulberry Streets:

  1. Smurf Jacks – 18 IC
  2. Calf Raises – 30, toes in w/ Sandbag; 30 toes out w/o Sandbag OYO
  3. Coupon Squats – 15 w/ Sandbag; 15 w/o Sandbag OYO
  4. MJB’s – 30 OYO

3rd F Message:

Recently YHC was sharing with someone about doing some of the longer distance rucks (not to mention the usual 5k Rucks on Fridays) and the times we start, and their response was, “WHY?”

YHC has gotten the same response to EH’ing during my few years of doing F3 workouts, and you have too, when you tell someone the time we meet. It’s all good, their interest is peaked, they express interest, and may even say, “It sounds like just what I need.” Then the inevitable happens: You tell them the time and often even their countenance changes, right before they ask the same question: “WHY?”

There are practical reasons for why. The most obvious being the fact that we all have busy lives with family, church, work, school, hobbies, etc. The time we meet, 05:15 (a.k.a. O-Gawd-Thirty), is about the only time any of us have available to break free to get in what we enjoy here: some Fitness, Fellowship, & Faith. That’s probably THE practical reason.

One of the other reasons we meet at this time is simply because it is tough. It is hard to get up and out of the fartsack. That’s the reason WHY we do this thing…WE’RE NOT LOOKING FOR COMFORT!! Actually, we might be, but as I mentioned a while back, we make decisions against ourselves. Playing the part of King David in A Tale of Three Kings, Gene Edwards says nearly the same thing: “I judge my heart first and rule against its interests.” That’s because we’ve set our minds to do the hard thing, to “embrace the suck,” and it IS in fact the hard thing that most others simply will not do.

The whole concept translates easily to other areas of leadership in our lives, whether at home, the workplace, or where we’re serving in our communities. That’s why Paul compared self-discipline in ministry to the self-discipline an athlete must have to compete well and to win. In 1 Cor. 9:27 he said, “but I buffet (discipline) my body and make it my slave…” Also, what we do is comparable to the narrow gate Christ spoke of in Matt. 7:13, “Enter by the narrow gate; for the gate is wide, and the way is broad that leads to destruction, and many are those who enter by it.” Of course, He was talking about entering real life, eternal life. But it also applies in the sense that we’ve essentially decided against taking the broad or easy way.

YHC’ll wrap with a quote he recently wrote down because it aligns with all we do in F3: “If you want to build mental toughness you have to inconvenience yourself. …the early morning workouts; if you hate early morning, …the late night workouts; …the snowy, the cold (F3 principle: rain of shine, hot or cold)…the worst conditions you can get, put yourself in them, and make it really inconvenient. And then you start to get a genuine expectation of winning/overcoming in relation to the price you had to pay.” ~Chael Sonnen

(Btw, this is ALL long term stuff!) Think about one final thought when you face that daily battle, that first battle…and think about it every time you EH yet one more guy: “Do not regret the fight, pity those that never knew the privilege of it.” (The warrior Oath)


Back to work. Transition to final corner: Mosey 50%, 75%, 100%

Full Body Corner – Union & Willow Streets:

  1. Burpees – 10 OYO
  2. Plank Jacks – 10 OYO
  3. Flying Squirrel – 10 OYO
  4. Mule Kicks – 10 OYO

     *This last corner of the 4×4 always brings YHC near Splash mode

4×4 Complete, mosey back to the AO


  1. Number-Rama: 11 PAX
  2. Name-O-Rama 

BOM: Announcements/Prayers

There you have it! Good chatter throughout and at the end. YHC will take that as a compliment. Thanks to Site Q, Chattahoochee for putting YHC on the Q Schedule! Yet, its never a problem to pass it on to the new guys to make sure they get regular experience. YHC loves that we keep building a strong list of Q’s — that’s leadership. Leaders leading leaders. Yet, YHC is always happy and humbled to Q an awesome group of HIM. Thanks for posting men!

Chappie, out!


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Wet Grass


Q Sharkbait

Pax Priorities & Flea




Abe Bigota

Copperhead Squat

Hill Billies

Toe raises / Rocky Balboas 3 Rounds

The Thang

ATM’s 3 Rounds

Bearpees to 5

100 yard sprint / backwards run return

Mosey ¼ Mile

1 Pax does 10 Dips while others perform Squats

Mosey Back.

COT Ponder if this was my last week on earth what would I do & who would I connect with?

15 Minute Pacific Ocean Cold Plunge.

Air 53 degrees, Water 62 degrees

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