After shamelessly advertising his VQ on Twitter, an Arise record-setting 24 PAX showed up to support YHC in the gloom.  Side note: YHC was overwhelmed with outpouring of encouragement from so many of the PAX that he looks up to as leaders in F3.  Heck, even Explosion and Nancy represented despite doctor’s orders!

Here’s how it went down:


  • Side Straddle Hops x 20
  • Sun Gods x10, reverse Sun Gods x 10
  • Windmills x 10 (some of the PAX could not keep pace with the slightly-slower-than-normal cadence and, coincidently, the mumble chatter was just loud enough for YHC to hear)
  • Plank and go around the circle saying your F3 name
    • This would be used later

We then moseyed over to the Grasshoppers stadium where YHC explained:

The Thang

  • Three stations, each focusing one of the following: Core, Arms, and Legs
  • PAX could start at any station, complete one of the exercises, then move on to another station, complete one of the exercises, and finally move on to the third station and complete one of the exercises
  • Once an exercise was completed at each station, the PAX would run a half block to the stadium stairs, do 20 calf raises, and then run back to do another set of the three stations
  • All exercises were OYO, but YHC asked that as the PAX passed each other on the run back and forth between the stations and the stairs, that we shout encouragement to each other and say each other’s F3 name
    • Side note: YHC has received so much encouragement from all the PAX despite being the 6 the majority of the time. That’s why YHC came back.  That’s why YHC has stuck with F3 for 8 months.  That’s why YHC finally Q’d (either that or Amphibious’ incessant nagging…maybe some of both)
  • Station 1: Core
    • LBC x 30
    • Crunchy Frog x 25
    • Low Slow Flutter x 20
    • Chilcut Plank (30 seconds….no cheating)
    • Low Dolly x 20
    • Plank Jack x 20
    • Freddie Mercury x 25
  • Station 2: Arms (All x 20)
    • Merkins
    • Dips
    • Derkins
    • Crab Cakes
    • Carolina Dry Docks
      • Side note: there was a brief point in the workout where all the PAX stopped in awe of Amphibious’ glorious form. Lives were changed
    • Ranger Merkins
    • Incline Merkins
  • Station 3: Legs (All x 20)
    • Monkey Humpers
      • Side note: Not sure, but I think this is a required exercise at Arise
    • Scissor Lunge
    • Wojo Squat
    • Lunge
    • Bobby Hurley
    • Goblet Squat
    • Al Gore (30 sec)

Time was winding down, so Omaha was called and we moseyed back to the invisible shovel flag.  Side note: It’s weird hearing “Omaha” since that is the city YHC spent his first 29 years of life.  Good to see the hometown having such an impact across the nation.  YHC was in the lead (rare) for part of the mosey back, but then some ambitious PAX called jailbreak and YHC had to stop at his car to get his phone and YHC’s fingers were a bit cold and therefore it took a bit longer to unlock the car and get the phone…all that to say, YHC really was the six (normal) back to the invisible shovel flag.  Mumble chatter was again overheard as YHC approached the circle about “did we lose the Q?”  YHC quickly reclaimed command as we started….


  • Box Cutters x 20
  • Alphabet
  • American Hammers x 20

Some of the PAX thought we were ending a bit early, but we weren’t quite done…


  • Went around the circle and each PAX shared another PAX they met or reconnected with or a this morning during the workout



  • Heartwalk May 20th, looking to raise $10K, join the F3 team, 5k walk, M’s and 2.0’s encouraged to participate. Connect with Tommy Boy for more info
  • Dinner at Grace United Methodist, 5:45pm Wednesdays, $3 for adults, $1 for kids. Everyone is invited and welcome
  • J-Love leading a trip to Hanging Rock Sunday (2/5) 8am, should be back by 3pm. Hiking 10 miles.  Come with your 2.0
  • Winter Emergency Shelter Dinner Feb 19, Grace Community Church, Expired on point. Need 7 people to help serve
  • Coming in March…Community Housing Solutions workday. Stay tuned for date and time
  • If you’re interested in the Service committee, connect with Butt Fumble
  • F3 Warrior Nutrition Challenge (no French fries for 6 weeks). Tommy Boy on point.  Green Joes at 6:30am every Tuesday
  • Need Q’s for Arise…connect with Magic or Arise on Twitter to get signed up
    • Side note: Arise is a particularly great place to Q…get signed up!
  • Defib asked that we keep all those family members and friends struggling through cancer in our prayers
  • Bulldog took us out
    • Side note: despite Bulldog’s best efforts to rename YHC Corndog during the prayer, the PAX decided to keep YHC’s name Cornhole

Thanks for making YHC’s VQ a success!

PAX: Cornhole

QIC: 01/31/17