• Post Type: Backblast
  • When: 12/03/2022
  • AO: Folsom
  • QIC: Broke
  • FNG's:
  • PAX: Purple Haze (R), Bedpan, Dr. Seuss (R), Super Dave, GoldDigger, Gearwrench, Balljoint, Pockets, Sparky, Medicine Woman, Spackle, Westside, Chubbs

14 PAX on a mild December morning for a JV workout led by YHC. Gonna keep it pretty simple today, so let’s get started. Disclaimer, pledge, quick warmup and let’s go.


Mosey to the block pile and partner up. One partner rifle carries the block while the other does 3 burpees then runs to catch up and switch. Continue in this manner all the way to the upper parking lot at the Ag Building. Enough block work for now.

Double Dirty Merkin Ladder

20 merkins on one side of the parking lot, run across to the far side stopping for a burpee at each of the islands and then 19 merkins. Back and forth across the lot dropping the merkins by 1 each time and continuing with the burpees each time you cross the island. This took quite a bit longer than YHC had allotted, so the weinke will need to be modified. Not the first Q fail and won’t be the last.

Back to the blocks. Partner up again for some Dora 1-2-3. One runs a lap around the lot while the other works.

100 Alpo’s

200 Goblet squats

300 Chest press

Take the blocks back to the pile the same way you got them here.


Time is running short, but we still have work to do. Head to the tennis courts for some Walkercides. Run one court for 5 IW squats then back to start for 5 Big Boys, run to second court for 10 IW squats then back to start for 5 Big Boys. Keep it up until you’ve made it all the way across. We may have been a minute or two late getting back to the flag, but no complaints. Not any that I listened to anyway.



About halfway through the workout I asked the PAX to consider how they would answer two questions.

  1. What has F3 given me?
  2. What have I given back as a result of what I’ve been given?

We had a good discussion on these questions and the importance of giving back. Giving back entails sacrifice and you have to give up something to be able to do it. Make the sacrifice and make a difference in the lives of others.


“I’ve learned that you shouldn’t go through life with a catcher’s mitt on both hands. You need to be able to throw something back.”

Maya Angelou


Be praying for:

Huck, Turtleman, Super Dave’s mom, MW’s friend from church, Purple Haze’s mom, Bedpan’s mother in law, military and others away from family during the holidays and all the sickness going around.


YHC took us out.

I’m Broke