Badlands Pre-Memorial Day Beatdown

Posted on Posted in Backblasts
  • When: 05/27/2021
  • QIC: Wasted
  • The PAX: GNC, Allstate, Mulligan, Prunetang, Bloomer, Outhouse

7 Pax were in the gloom this morning for a Pre-memorial day memorable beatdown  – Wasted as the Q hosted GNC, Allstate, Mulligan, Prunetang, Bloomer, and Outhouse.

Welcome to F3, a free, volunteer peer-led workout. I am not a professional, so it is each individual’s responsibility to please exercise safe and modify as necessary to avoid injury.  F3 stands for Fitness, Fellowship and Faith.


Pre-memorial day memorable beatdown

“Honor to the Soldier, and Sailor everywhere, who bravely bears his country’s cause. Honor also to the citizen who cares for his brother in the field, and serves, as best he can, the same cause—honor to him, less only than to him, who braves, for the common good, the storms of heaven and the storms of battle.”—Abraham Lincoln

Lincoln wrote these words in 1863 during the Civil War, in a letter to George Opdyke, the then-mayor of New York City. His division of honor between citizens and soldiers is a nice reminder to care for our veterans on Memorial Day.


  • mosey parking lot
  • ssh
  • merkins
  • little baby arm circles forward
  • Little baby arm circles backward
  • michael phelps
  • reachers
  • Lunges

The Thang:
US Dept of Defense report from 10/7/2001 until 12/31/2014 there have been 7,057 U.S. Military deaths in the Operations since 9/11/2001.  Operation Iraqi Freedom – 4,431;  Operation New Dawn – 74; Operation Enduring Freedom 2,352; Operation Inherent Resolve -104; and Operation Freedom’s Sentinel -96.

Pair Up Pax – while we can’t do 7,057 reps, we can do 757 reps as a team:

  • 50 Burpees between partners while one partner carries 2 blocks around island
  • 100 merkins between partners while one partner carries 2 blocks around island
  • 200 Bobby Hurley’s between partners while one partner carries 2 blocks around island
  • 300 flutter kicks count 1 leg at time between partners while one partner carries 2 blocks around island
  • 50 Burpees between partners while one partner carries 2 blocks around island
  • 57 SSH’s as group around circle
  • on the last 2, we modified and went to a 2x 10 burpee, 10 merkin, 10 bobby hurley movement and finished with 47 SSH OYO for the sake of time and to finish what we started and comlete the 757 reps in honor of the Fallen!


  • CountORama
  • NameORama
  • Announcements
  • Prayer requests

With great respect and profound appreciation, let us remember and honor all our Nation’s heroes, and want to express our sincere gratitude to all our military friends, clients and their families on this Memorial Day! Thank you all for your service!

YHC has become more humbled and grateful for the men and women who serve our country and protect our freedoms, both home and abroad.  These brave folks sacrifice much, sometimes everything, in order for us to be free.  They sacrifice in ways most people never consider, leaving home, missing children being born and growing up, etc.  We all owe them a debt of gratitude and our sincere thanks.

Christian Prayer:
F3 is non-denominational, but I am a Christian, however I will end this session with a poem :

On this Thursday before Memorial Day, I wanted to leave the PAX with one final thought to brood upon during this weekend’s events of remembrance.   This is a poem entitled “The Fallen” by Duncan Campbell Scott

Those we have loved the dearest,

The bravest and the best,

Are summoned from the battle

To their eternal rest;

There they endure the silence,

Here we endure the pain—

He that bestows the Valor

Valor resumes again.

O, Master of all Being,

Donor of Day and Night,

Of Passion and of Beauty,

Of Sorrow and Delight,

Thou gav’st them the full treasure

Of that heroic blend—

The Pride, the Faith, the Courage,

That holdeth to the end.

Thou gavest us the Knowledge

Wherein their memories stir—

Master of Life, we thank Thee

That they were what they were.

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