And then there was only Heisenberg…

Posted on Posted in Backblasts
  • When: 02/15/2018
  • QIC: Xenu
  • The PAX: Snuffleupagus (respect), Septum, Pud, Synapse (double respect), Flounder (respect), Heisenberg, Mathlete, Big Bird, Dr. Okie, Lifo, Bing, Feud

Warm-Up / COP: 

Circle up on the field. The YHC explained that the Mothership was clearly not a professional, and for that matter, not even a ranked amateur.  Hell, rumor was he wasn’t even good at these things. The PAX did not question any of those statements. Heisenberg

Oh well. You get what you pay for….

So, as per XENU tradition, SSH leads it off with a mystery number which holds a meaning. Today’s number was 40. When quizzed, no one had a clue. Not even Dr. Okie who had been spending the last 2 weeks planning my friend and his wife’s 40th birthday. I should have made him do burpees.  I figured what a better birthday gift to give a PAX’s wife than a bunch of sweaty men doing SSHs in her honor at 5:30 in the morning. (She tweeted out later she was very pleased.)

15 Little Baby Arm Circles Forward IC

15 Little Baby Arm Circles Backwards IC

15 Moroccan Night Clubs 

15 Storm Trooper Hillbilly Soldiers IC

15 Reachers IC

At this point the usually ill prepared Q stayed true to form and made everyone run back to his Jeep to get the bricks he forgot earlier. From there, sprint to the racquetball court.


YHC decided on a mini circuit where PAX run back and forth between stations dedicated to lower and upper body work. Clever. Like nothing ever done before.


  • One Minute Wall Sit balancing a brick on the thigh to encourage good form. Also reminded the PAX that their shoulders should be against the wall.  (A timer was provided.)
  • When times up, duck walk if you can or lunge walk if you can’t across the court.
  • Do 25 Sumo Squats (hands to ground)
  • Do 25 Monkey Humpers
  • Run to Pavillion

Arrive at Station 2 – Plank for 6 – At this point we had been working as a group. So I explained what you must do at Station 2 and Station 3. From this point on it is OYO and you will rinse and repeat till 6:05. Give everyone a chance to push it to their limits. At 6:05, finish up the station your on and run to the racquetball court (if not already there).


  • 15 Merkins
  • 15 Werkins OR Urkins
  • 15 Dips
  • 15 Derkins
  • Hustle to the orange cone and bear crawl to the playground


  • 10 Pull Ups OR 10 Inverted Rows
  • Run to Station 1 and rinse and repeat.

Finally, 6:05 arrives and the real fun begins….

Everyone finds a spot on the wall and begins a wall sit. Same rules as before. Brick on thigh for form and shoulders back. If you fail, turn and face the remaining competitors and do sumo squats.

Who would hold it the longest?

Well not some early favorites like PUD, Big Bird and Bing. Nope, the battle came down between Snuffy, Flounder and Heisenberg.

  • Snuffy finally went at 4 minutes
  • Flounder at 4 minutes 30 second

And then there was only Heisenberg. 5 minutes and he claimed the crown. The crowd went nuts. 

A few minutes left so we did 50 flutter kicks as a group and then sprinted back to the flag.

Naked Moleskin / BOM: Heisenberg

Once at the flag, Heisenberg was called front and center where he was awarded a trophy that was clearly designed for this type of CSAUP event.


It was also stated the trophy and crown will be up for grabs at a future Q  TBD.  Also, if Heisenberg could not fulfill his duties as F3 Jax Wall Sit Champion, he will relinquish the title to Flounder to carry on.

The Q then spoke on something interesting he noted in the Olympic broadcast. Winning athlete after winning athlete, all using different words and phrases, kept talking about the importance of visualization. ‘See’ the result you want to achieve and build a plan to get there. Shaun White, right before the race, walks through his routine in his mind and ends by seeing himself winning.  Cool stuff.  Powerful lesson for us all.

Prayers were given

As always, please remember that today is the perfect day to make a positive impact on another person’s life.

Until next time.



F3 Jax  F3Nation Jacksonville Ponte Vedra Nocatee Jax Beach Free Mens Workout Fitness Fellowship Faith

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