T.S. Nestor Was Afraid of Getting HIIT

Posted on Posted in Backblasts
  • When: 10/19/2019
  • QIC: Feud
  • The PAX: Aquaman, Patch, Culpepper (r), Twister, Farah & Farah (rx2), Cool Breeze, Fix It, Doink, Book’em, Feud

When YHC awoke to prepare for his Q (he was a replacement Q for Big Bird who found himself on IR late this week), it sounded like it was going to be a soggy one. Tropical Storm Nestor was predicted to have its most significant impact to the Jacksonville area around the time of our beatdown.  That did not stop 10 Pax of F3 Jacksonville from posting in the gloom, albeit with water wings and goggles.  Just kidding. YHC modified his original plans in order to keep the pax mostly dry.  His alternate plan ended up being quite a HIIT.


  • SSH x20 IC
  • LBAC forward/backwards x10 IC
  • Wonder bra x10 IC
  • Hillbillies x10 IC (in honor of the anticipated WVU victory over OU today)
  • Don Quixote x10 IC
  • Reach throughs x10 IC
  • Squats x10 IC
  • Merkins x10 IC
  • Burpees x10 OYO (to celebrate Fix-Its early arrival)
  • Warm-up lap and meet up at pavilion
    • Plank jacks for the six

The Thang

HIIT Day– Three rounds of three sets of five exercises, AMRAP for 45 sec followed by 15 sec rest break, and 35 second rest break between each set.  10 pull-ups completed between each round.    

Round 1:

  • Merkins
  • Squats
  • SSH
  • Mountain Climbers (in honor of the 19 National Titles by the WVU Rifle team)
  • Lunges

Round 2:

  • Derkins
  • Sumo Squats
  • Seal Jacks
  • Peter Parkers
  • Speed Skaters

Round 3:

  • Irkins
  • Prisoner Squats
  • High Knees
  • Parker Peters
  • Calf Raises

Dodecagon roll:

  • Side plank hold 2×30 sec
  • 50 Mountain climbers

10 Aquaman-tardy Burpees OYO

We completed only 1 set of Round 3 due to time constraints. 


YHC and the Pax were pleasantly surprised when the torrential rains did not come. Nestor apparently took a break long enough to get a beatdown in without needing galoshes. 

Things heard of F3: In referencing a dream Fix It had, Twister states, “Your talking about your hose not working while we are doing prisoner squats?”

Pax were encouraged to be mindful of how they conduct themselves.  Working for the benefit of others is always a good thing.  One never knows who is watching or listening, and one never knows how much influence we may actually have on another person. 


  • Veterans’ Day Red, White and Blue Beatdown at Boondocks
  • Twister looking to bring F3 back to UNF ROTC per request
  • Continued prayers for SOC
  • Lord’s prayer and pledge

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