Posted on Posted in Backblasts
  • When: 01/17/2023
  • QIC: Feud
  • The PAX: Roddy (R), Crotchless, Sasquatch, DNR (R), Six Mil (Rx2)

6 HIMs of Fleming Island posting in the gloom at Asgard and were greeted in the dark.  Lights out at the library as someone forgot to pay the electric bill.  Q decided to relocate and followed the lights to the church parking lot where there was a near perfectly sized loop that would come in handy for this beatdown.   


  • SSH x20 IC
  • Jump Squats x10 OYO
  • Merkins x10 IC
  • Groiners x10 OYO
  • Lunges x10 each leg OYO

The Thang

Drumstick was the original Q for the day.  Unfortunately, he had succumbed to a nasty cold going around.  YHC gladly picked up the Q for him (to the chagrin of the pax).  For some reason the pax have an aversion to a Q by YHC during the month of January.  Not exactly sure why.  Wanting to be creative, YHC took to the F3 Nation’s Exicon and found this gem.  May be a staple in January for YHC.

  • The Dab
    • 10 burpees EMOM x5 min
    • ¼ mile run
    • 4 rounds


Our brother Bartles & Jaymes is big on Make America Burpee Again.  YHC does not know what he is going through with the loss of his father, but he wanted to show some love and support by to Bartles & Jaymes by having the pax share in his affinity for burpees by suffering through this beatdown.  That and YHC was tired of doing burpees alone.

The mission of F3 is to plant, grow and serve small men’s workout groups for the invigoration of male community leadership.   Thank you, brothers, for allowing me to lead you today.


  • Kraken on Feb 11th – need for donations and volunteers
  • Continued prayers for Ian and the Bailey family
  • Prayers for YHC team members Mila (husband recently diagnosed with stage 3 lung cancer; he is a non-smoker); and Stacey (high risk pregnancy with poor prognosis for the baby and puts her at risk for pre-eclampsia); and now Brian his boss whose father passed away this weekend
  • Lord’s Prayer
  • Pledge

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