Turtle Up at the Lake of Pain

by | Sep 2, 2017 | Back Blasts

QIC: no-ski
PAX POSTED: no-ski, no-see-um, dillio, dba, bartman, saywhat?, dos

Great day for a weekend edition beatdown. YHC on Q, making sure the PAX feels the workout through the Labor Day weekend.

Excellent weather conditions for some running with LB3’s and BB3 today. YHC got the 2x20lb bags and the 1x40lb bag to spread the coupon love all around the PAX.

We got a guest visit from SayWhat? and an FNG who shall be known as DOS. Flag was planted, and the disclaimer was given. Time to go to work.

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The Thang;

Quick warm-up at BB courts;

All IC x10

  • Baby Arm Circles
  • Wind Mills
  • SSH
  • Imp Walkers
  • Plank Jacks
  • Mtn Climbers

Mosey with LB3’s and BB3 around the Lake of Pain; Each PAX taking turns with the bags as we mosey and exercise;

Theme: Turtle Up (if we see turtle head, 5 burpess for all PAX on the spot). We saw at least 5 turtles, so plenty of burpess all around for the PAX;

  • Stop 1
    • Merkins OYO x20
    • LBC’s OYO x20
    • Pulse Squats OYO x20
    • Mosey
  • Stop 2
    • Dips OYO x20 (against little brick landscaping wall) 
    • Dying Cockroach OYO x20
    • Lunge/Squats combo OYO x20
    • Mosey
  • Stop 3 (after this stop @no-see-um had to do an Irish Goodbye for son’s football practice)
    • Bear Crawl
    • Crawl Bear
    • Box Cutters IC x20
    • Jumping Lunges OYO x20
    • Mosey
  • Stop 4
    • Crab Cakes IC x20
    • Shoulder Taps IC x20
    • Plank (60 sec.)
    • High Knees (60 sec.each PAX counts to 10 out loud)
  • Stop 5
    • 2 PAX exercise, rest plank
    • Crab Walk
    • Backwards Crab Walk
    • Mosey
  • Stop 6
    • Mucho Chesto (10 Merkins, 10 Werkins, 10 Diamond Merkins, 10 Stagger Merkins, 10 Stagger Merkins)
    • American Hammers IC x20 (SayWhat? took us on an extended cut, and it burned!!)
    • Lunges OYO x20
    • Mosey

At the Docks;

  • Step Ups/Reach to the Sky OYO x10 per leg (using the bench)
  • Howling Monkeys OYO x15 (Each PAX counts off 15, then x10, then x5, YES there was howling involved)

At the pool ramp;

  • 2 PAX Stairs
  • 2 PAX Wheel Barrows up the ramp or lunges, switch and repeat
  • Rest of PAX SSH or Plank until it’s their turn

Still at the pool ramp, time for some quick Mary to wrap things up;

All IC x12

  • Frankenstein’s
  • Sweat Angels
  • V-ups

Total Distance: 1.71 mil


  • DOS took us out in a prayer for all of the Texas people affected by the hurricane and the floods
  • Gave thanks for all men who keep posting and asked for those who are on the verge of posting to get over the hump and show up


  • YHC is proud to lead the men of F3Lutz (and guests) in the beatdowns
  • It was great to see SayWhat? again, and we had a nice chat after the COT
  • Huge shout out to DOS for posting today, he is YHC’s coworker and his partner in crime for the upcoming Tough Mudder
  • All of the PAX are stronger with every new beatdown we go through, way to push yourselves through the pain and sweat
  • Planning on posing the info for the Second F next week soon, keep an eye peeled on Slack