No Smoker’s Here

by | Jan 3, 2019 | Back Blasts

QIC: No-See-Um
PAX POSTED: No-See-Um, Haka, Grouper, Vanellope, Sanka Flat Tire

1 Timothy 4:8

-For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.


YHC decided to read a couple bible passages this am as the pax of F3 Lutz are trying to step up the 3rd F game.  The one above became came up quickly in my search and was fitting considering the physical activity that YHC was about to put the 6 pax through in the gloom.  Godliness is something we all need to strive for and do a better job of seeking in all that we do.


Perfect weather conditions this am as it was right around 70 degrees and a clear sky.  After the 1 Timothy 4:8 passage was ready, the pax went straight to work.



After a quick mosey around the dog park and back to BB Court #2:

-Mountain Climbers x15 (IC)

-Merkins x10 (IC)

-Lunges x10 (IC)

-Star Jacks x10 (OYO)

-Dragon Walk across court (OYO)


Main Event #1:


Tabata Stations on BB Court #1 (down below):

*Round 1 – 40 seconds per exercise with 8 seconds of rest/rotate time……then followed by brisk jog around dog park.

*Round 2 – 30 seconds per exercise with 8 seconds of rest/rotate time……then followed by brisk jog around dog park.

*Round 3 – 20 seconds per exercise with 8 seconds of rest/rotate time……then followed by brisk jog around dog park.


-Slam Ball

-Bobby Hurley’s

-Makhtar N’Diayes


-Goblet Squats (big sand bag)

-OH Presses (20/30 ruck plate)


-Dying Cockroach’s

-Carolina Dry Docks


*A good long 10 count was needed after each round of the above work as the pax were killing it and really sucking wind……more on that later.  Water was our friend today!  Great job by all on the stations and saw Sanka really killing the Slam Ball station each and every time he was on it!!


Main Event #2:

Now on to the parking lot for……….Suicides with a few twists!


*Round 1 – Hand Release Merkin at each cone and go up 1 at each cone/turnaround! 1,2,3,4,5……then sprint through the end.


*Haven’t seen faster Hand Release Merkins like Flat Tire was doing………until Haka did them faster in the latter cones of this round 😊


*Round 2 – same but Monkey Humpers.


*Round 3 – regular suicide with no exercises so all out sprint.  Vanellope really has some wheels but I believe Haka still gave him a run for his money at the finish!!


*This is about the time, while all pax were really sucking wind, that Grouper made the comment “this must be how smoker’s feel when they try to do sprints”…….again to Grouper’s defense, the entire pax seemed to be feeling it at this point!!!


YHC was feeling it as well so decided to end the suicides/sprints here and head back over to courts for some 5 MOM.



LBC x 25 (IC)

Dolly x 10 (IC)

Rosalita x 10 (IC)

Captain Thor (1:4….BB Sit-Up:American Hammer)



-Lots of heaving breathing during countorama/nameorama and that seemed to be continuing through to the COT.


-Prayers for those pax DR and those not able to join for whatever reason this morning.


-Prayers for Flat Tire’s M and her work situation.



Congrats to Sanka, who was present today, for stepping up to be the F3 Lutz 3rd F Site Q for 2019.  As well as Grouper for being nominated and agreeing to be the first F3 Lutz Ruck Q.  And of course Congrats as well to Apnea (1st F Site Q) & Endo (2nd F Site Q).


YHC closed the COT with the below bible verse and feel that it really speaks to what we are all going through in our lives.  Trials and tribulations are put in front of us each day……..some small and some large, but nonetheless we all must persevere and look to the Sky Q for answers.


James 1:12

-Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the lord has promised to those who love him.


YHC honored as always to lead this group and thankful for each pax who come out weekly to put in work to become better men, husbands, fathers, co-workers, etc.


Let’s all keep EH’ing the fellow men in our community, so they won’t miss out on what is happening around them!