FYI, the lake trail is 1.26 miles long.

by | Dec 3, 2017 | Back Blasts

PAX POSTED: notoriousnyc, no-ski, frisbee, grouper, no-see-um, sparky, dba, arson, needles, bartman, flat tire, mr. clean

13 PAX posted at #TheRanch for a record high in attendance. 1 FNG, welcome @Arson. Disclaimer was said, men did work…and then some…

The Thang:

At Basket Ball courts



15 Sumo Squats OYO

15 Lizard Hops OYO**

10 Handstand Kicks OYO**

**little did the other 12 #HIM know that these new found skills would come to use later on…

Run Around the Lake. 1.26 miles.

At the field:

Combination of Four Corners and and Escalator. Four exercises (10 Burpee, 20 Crab Cakes

30 Squats, 40 Mountain Climbers) 10 reps, run to next corner, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Plank up and wait for your six.

Go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10. Plank up in a line and wait for your six. While here we did 20 merkins in cadence. Why not.


Tabata (20 sec work, 10 sec rest, 8 rounds):

Scissor Lunges, Lizard Hops, Handstand Kickups, Double knee tuck jump with squat. Rinse and repeat.

Super 21:

Do 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps, etc., etc. ……. up to 21 merkins/ 21 situp.

YHC decided to cut it short to 10 rounds as the selfish little devil in him wanted to save time for another brisk run around the lake.

Run Around the Lake. 1.26 miles.



@no-ski was off his game today with nicknames and @notoriousnyc swooped in at the last second with a winner. @flat tire was trying so hard to come up with horrible names (I think he may still be a little bitter with his).


  • Prayers for @no-see-um’s childhood friend and family as they mourn their loss
  • Thankful to continue to see F3 Lutz grow and be able to do this with other good men.
  • As we approach the Christmas season, don’t lose sight of the true meaning.


  • We will be doing a 3rd F in December, more details to come from @no-ski.
  • Do not let @grouper ride in your truck to coffeteria without a fresh t-shirt. Just trust me. Or you can come smell my seats.
  • Make sure to get your BB completed on time, or it will result in panty bunching.
  • @Frisbee does not reccomend smoking and F3 beatdowns by YHC
  • Plenty more rucking will be done in the future, as we prepare for the goruck next year. Announcements will be made.
  • I’m pretty sure @no-see-um is a Georgia fan. Prayers were answered.