Preparedness, Next Man Up!

Posted on Posted in Backblasts
  • When: 06/28/18
  • QIC: Bada Bing
  • The PAX: Pom Pom, BooShay (respect), Inside Out, Zamboni (respect), McDreamy (respect), Yard Sale, Snooki, Airbags (respect), Bullwinkle, Low Maintenance, Gravy

The call went out at 23:01 the night before Tinkle’s Q stating… “Emergency fellas, I just realized I have the Q tomorrow and I’m down in Daytona…can anyone cover for me?” Uh, Oh!!! Preparedness

Talk about 11th hour….luckily YHC was still awake working on high-growth startup stuff and since YHC already had the shovel flag, why not take the Q. Let the record show that the deal was for Tinkle to take one of my future Broga Q’s.

Pulling from old workouts and the F3 Exicon, YHC came up with a HiiT style beatdown for the PAX that would be sure to get their calorie burn over 500 and heart rates into the anaerobic zone trending towards VO2 Max. The message for the day was not to scramble in the flux but the message was Preparedness and Next Man Up…Getting ready for the expected while being ready for the unexpected and the unplanned. 

When YHC showed up at 05:20 and PAX began to roll in, he quickly realized that the Shield Lock, the horizontal relationship between men, was strong in that both Pom Pom and McDreamy had also come prepared to bring the beatdown. F3 is an Organization of leaders rather than an Organization with leaders. The mission of the team is more important than the individual so lets get after it!

Warmup (the lungs)

  • 15 SSH’s IC

    • #1 – 60 seconds lap around Parking Lot (Burpee penalty if time exceeded)

  • 10 Hillbillies IC

    • #2 – 60 seconds lap around Parking Lot

  • 10 Michael Phelps IC, 5 LBAC Forward, 5 LBAC Backward, 5 Moroccan Night Clubs

    • #3 – 60 seconds lap around Parking Lot

  • Mountain Pose, Shoulder Stretches, Forward Fold, Low Back Stretches

The Thang

Jump Fence to Baseball Field Outfield for 2 minute drill (football reference)

  • 2 mins BB sit-ups with partner holding feet and counting (then switch)

Mosey to Baseball Diamond and Count off by Fours

  • The name of the game is the Deconstructed Burpee Ladder around the bases (10,9,8>>1)

Run down Lunge Lane and Bear Crawl down Bear Crawl Hall to Parking Lot 1

  • 100 yard dash then 100 SSHs total, run back to start point

  • 75 yard dash then 75 mountain climbers total, run back to start point

  • 50 yard dash then 50 LBCs ea., run back to start point

  • 25 yard dash then 25 Merkins ea., run back to start point

  • 25 yard dash then 10 burpees ea., run back to start point

All you got back to the Flag Pole for Clydesdales while Fast Holes had to run the dog show agility pole course. 

  • Guantanamo Bay for PAX executed by Gravy for his extra effort in the AYG.


Always be prepared because you never know when you will be the next man up at F3, in your job, or in life. This is what F3 is all about…the invigoration of male community leadership!

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