• Post Type:
  • When: 11/03/2018
  • AO:
  • QIC: Sister Act
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  • PAX: Pizza Man, Mozart, Volt, Def Leppard, Pockets, Swimmer, Gumby, Huckleberry, Short Sale, Medicine Woman, Montross, Tiger, Sister Act

13 men resisted the fartsack and showed at Folsom to push the rock and get after it.  Sorry men for the delay in the Backblast, but better late than never.  With Veterans Day being the next weekend, and YHC having the Q this weekend, I wanted to choose a workout that would honor our Vets.  After searching online, I found two workouts that not only would bring the pain, but would  honor the Vets who made the ultimate sacrifice  in the service of our country.   I normally get pumped up when I have the Q, but this morning I was ready to get after it.


SSH, Grass Pickers

Mosey to the flag at entrance of Folsom.  50 LBCs while waiting on the six.  Once we all gather, pledge.


The Thang:

The first workout called is titled “Bert”. 

50 Burpees

400 Meter Run

100 Merkins

400 Meter Run

150 Lunges

400 Meter Run

200 Squats

400 Meter Run

150 Lunges

400 Meter Run

100 Merkins

400 Meter Run

50 Burpees

We did modify this just a little.  We started with 25 Burpees at the beginning, and we were not able to complete the Burpees on the end, because of time running short and I really wanted to get in the 2nd workout.  This workout, “Bert”, honors U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania.  Cpl. Gettings died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq.  Every quarter, Cpl. Gettings fellow Marines in Fox Company complete this special workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.  Today we completed this workout in his honor.

Next workout called is the “Marine 16”.  This  workout consist of eight 2-minute AMRAPs in 16 minutes.

“Marine 16”

From 0:00-2:00

20 Meter Sprint then 16 Burpees (AMRAP both for 2 minutes)

From 2:00-4:00

20 Meter Sprint then 16 Merkins (AMRAP both for 2minutes)

From 4:00-6:00

20 Meter Sprint, 16 Squats (AMRAP both for 2 minutes)

From 6:00-8:00

20 Meter Sprint, 16 Mountain Climbers (AMRAP both for 2 minutes)

From 8:00-10:00

20 Meter Sprint, 16 SSH (AMRAP both for 2 minutes)

From 10:00-12:00

20 Meter Sprint, 16 Jump Lunges (AMRAP both for 2 minutes)

From 12:00-14:00

20 Meter Sprint, 16 High Knees (AMRAP both for 2 minutes)

From 14:00-16:00

20 Meter Sprint, 16 Tuck Jumps (AMRAP both for 2 minutes)

This one was definitely a challenge.  I think everyone was smoked after this one.  The,  “Marine 16”,  was created to honor the 16  fallen members of our military who were involved in a KC-130 crash in Mississippi on July 10, 2017.  The workout is based on the number 16 (16 minutes of continuous movements, 16 repetitions per set).

Mosey back to shovel flag.  22 Merkins for the Vets.  Time!


Prayer Request



It was truly an honor to lead this workout today.  Sometimes we need to take the time to honor our Veterans who made the ultimate sacrifice.  It is the men and women like the ones we honored today, that served to protect our freedom to have things like F3.  We should all make it a point to never forget our Veterans, and to thank them for their service.

Sister Act