• Post Type:
  • When: 9/27/16
  • AO:
  • QIC: Slaw
  • FNG's:
  • PAX: Sparky, Edison, Huckleberry, Lil' Sweet, Gomer (Hate), Blart, Oompa Loompa (FNG- RESPECT!), ASH Pond, Def Leppard (RESPECT!), Freight, Slaw (QIC)

As YHC had reported on Twitter, 11 hard chargers posted for a great workout in the Midoriyama afternoon gloom. It’s been really great to see this many PAX post at Midoriyama lately. Before the workout began, Huckleberry asked YHC “Are we doing more burpees? We did burpees this moring at Folsom.” YHC just replied with a sinister grin. The look of hope and optimism quickly left his face and was replaced with a look of genuine disgust. The beatdown had begun, and we haven’t started the warmup yet!

As we began, I introduced myself to the PAX, gave the disclaimer (in detail) due to FNG among us, and got down to business.


  • Seal Jacks x 15 IC
  • Toy Soldiers x 15 IC
  • Hillbillies x 12 IC (Don’t ask….remember who’s posting this BB)
  • Moroccan Nightclubs x 20 IC
  • LBC’s x 25 IC


The Thang:

Indian run to the back of Midoriyama for some Deconstructed Burpees. Starting at 10 reps, Pax perform 10 squats, 10 Burps (from plank position, bring knees to chest and back out), 10 Merkins, 10 more Burps, then stand. PAX then repeato decreasing 1 rep at a time until down to 1. YHC was very surprised at the amount of mumble chatter this created!

Next, Indian run back to playground where the PAX partnered up. Partner 1 does 5 Pullups, while partner 2 does 10 Derkins. Rotate exercises for partner 1 and 2. Repeato except replace  Derkins with Werkins (wide grip merkins).

Mosey to parking lot closest to the flag for some B.L.I.M.P.S. Nearly all PAX requested demo (AKA Stalling). They go like this:

B- Burpees x 5

L- Lunges x 10 each leg

I- Imperial walkers x 15 single count

M- Merkins x 20 single count

P- Plank Jacks x 25 single count

S- Squats x 30 single count

Rinse and repeat.

Noticing PAX were getting gassed, YHC slowed the pace down for 20 Flutter Kicks IC (You know, to get our breath)

Next YHC set out some orange cones every 4 parking spaces for some CDD suicide ladders.

Very simple exercise, but the Suck factor increases exponentially. PAX runs a full suicide (first cone, back to start, second cone, back to start, third cone, back to start, fourth cone, back to start) then do 5 CDDs. The goal is to repeat suicides and increase CDDs by 5. After 2 rounds, all PAX (including YHC) were completely gassed. YHC Omaha’d and all moseyed back to the flag.

With 7 minutes to go, YHC wanted to ensure all PAX were getting their money’s worth. Last exercise is the Bearmuda triangle. 3 cones are spaced 10 yards apart in triangular shape. Starting at one of the cones, PAX perform 1 Burpee. Bear crawl to the next cone, 2 Burpees. Bear crawl to the last cone, 3 Burpees. 2 total laps were performed ending with 6 Burpees.

Circle up at the flag for announcements- wait- 22 Merkins for our veterans (thank you, Gomer). And…….TIME!


  • CSAUP- Nov. 11th- Nov. 12th. Sign up if you haven’t already.
  • Advisory Board leadership changes (to prevent burnout)
  • F3 Nomads- ask Freight- he has the lead Q for this


Please keep Floppy Disk and his M in your prayers. They really need them. We miss you at Midoriyama, sir, but we understand. Huckleberry and Allen Tate’s aunt passed away today. Lift these men and their families up as well. Pray for each other- as F3 men- to be the dads and husbands we have to be for our families. Also, ToolTime, who is on IR for a leg injury (or SV- just kidding, brother). Get back soon. Blart has taken the title of major mumblechatter in your absence!

Also, welcome FNG Oompa Loompa! You did outstanding for your first time out! Keep coming back. As it’s been said before- it doesn’t get easier, you just get stronger! Kudos to Def Leppard for EH’ing him!

YHC lead us out in prayer.

Awesome work by all today. Nobody was going to let their fellow F3 brother down. It got really tough near the end, but every man pushed that rock all the way to the end! AYE!

Until next time