A is for ….

by | Sep 10, 2019 | Back Blasts

QIC: Apnea
PAX POSTED: Apnea, Belding, DBA, Endo, Flat Tire, No-See-Um, Vanellope

With all veterans present, no disclaimer needed


Mosey to main roundabout for the following:


Frankensteins X 15 IC

Windmills X 15 IC

Bat Wings IC with arms up the entire time

Baby Arm Circles Forward X 10

Baby Arm Circles Reverse X 10

Seal Claps X 10

Overhead Claps X 10

Merkins X 10


Mosey back to the courts for a confusing beatdown. YHC quickly described that we would be performing exercises based on the PAX’s names that HC’ed the day before. What YHC didn’t say is that he found a workout by letter list online and used that list to determine the exercises to do this morning.

A 10 Burpees               N 15 Merkins
B 20 Merkins              O 2 Minute Wall Sit
C 35 SSH                      P 25 SSH
D 1 Minute Plank       Q 15 Burpees
E 20 Squats                 R 20 Squats
F 1 Minute Wall Sit    S 30 LBCs
G 20 Burpees              T 20 Arm Circles
H 30 Merkins             U 1 Minute Plank
I 20 Arm Circles         V 25 Squats
J 30 LBCs                    W 45 Second Plank
K 25 Squats                 X 45 Second Plank
L 30 Arm Circles        Y 30 SSH
M 45 Second Plank    Z 20 Arm Circles

Originally the beatdown list was designed by using the PAX’s F3 name and given name. After completing all the exercises for Endo including his given name, YHC called an audible based on time and used only the F3 names (Vanellope, No-See-Um, and Apnea). We had just enough time to complete four names.

Due to YHC’s hurried explanation, all PAX including YHC were confused but that didn’t stop us from getting in a sweatfest. A lot of entertaining mumble chatter this morning.

E for 20 Squats – Confusion about there being no E in Squats

N for 15 Merkins – There’s apparently no N in Merkins according to some

D for 1 Minute Plank (10 count per PAX)

O for 2 Minute Wall Sit (10 count per PAX down the line and back again)

1 Minute Plank

10 Burpees

25 Squats

20 Squats

20 Burpees

1 Minute Plank

30 Arm Circles

30 Arm Circles

2 Minute Wall Sit

Onto to the next name

V for 25 Squats

A for 10 Burpees –> YHC said A is for 10 Burpees because YHC is an a–hole and that was agreed upon by all PAX with no confusion

N for 15 Merkins

E for 20 Squats

L for 30 Arm Circles Forward (IC)

L for 30 Arm Circles Reverse (IC) –> YHC was going to give PAX a reprieve and go to the next letter before doing another set of arm circles. Everyone got to the wall but PAX were all ready to do the second set of arm circles so YHC called everyone back to the court to complete this second set.

O for 2 Minute Wall Sit

P for 25 SSH –> Yes, there is a P in SSH

E for 20 Squats –> Still no E in Squat

Quick 10 count for a water break and back to the next name

N for 15 Merkins

O for 2 Minute Wall Sit

S for 30 LBCs

E 20 Squats – At this point, No-See-Um already knew what exercise the letter E was for

E 20 Squats

U 1 Minute Plank –> We completed U and M in two consecutive rounds, first at 10 count per PAX and then 5 count per PAX

M 45 Second Plank

Everyone had their fill of wall sits at this point.

Last set based on time left:

A for 10 Burpees

P for 25 SSH

N for 15 Merkins

E for 20 Squats

A for 10 Burpees

With about 2 minutes, YHC called the following exercises to finish up


15 Box Cutters IC

With 30 seconds left, YHC called for all PAX to do Savasana to finish up the beatdown. All PAX except for DBA and YHC were confused but quickly performed the exercise once they knew it meant corpse pose.

Great job by all PAX today despite YHC’s confusing explanation.

On another note, minimal mosey was performed at only 0.62 miles but plenty of leg work was done.


Thankful again for this great group of men and for everyone pushing and encouraging each other.

Prayers for Haka, his M and family with their new 2.0.

Prayers for all those PAX DR, that may be going through tough times, and all that couldn’t make it today.

Prayers for Sanka and a speedy but complete recovery from knee surgery.

Prayers for Grouper to feel better.


Great job by all PAX this weekend for Iron Pax Challenge Week 1, Soreness was had by all.

Good luck to all PAX for the Week 2 Challenge which has been posted to the F3 Greenwood website.

Additional congratulations to Haka for placing 70th out of 1900 men under the age of 50 in week 1 (Thanks for posting this Endo)