Date: Tuesday, September 28, 2021
AO: Arise
Time: 0530 – 0615
Weather: 59°F, 90% R.H., clear

PAX (12): Snakes On A Plane, Bones, Hazmat (RESPECT!), Pacer (RESPECT!), Tesla, Thurmanator (RESPECT!), Nomex, Flo-Jo, Vader, Nancy, City Slicker (RESPECT!), Saban

QIC: Saban

Coming off IR is not the way YHC wanted to come into his 1-Year Anniversary Q, but it’s better than being on IR.  In light of said injury, YHC opted for more of a run-heavy beatdown.


  • SSH x19 IC
  • Abe Vigodas x15 IC >
  • String Rippers x10 IC
  • Peter Parkers x10 IC
  • Sun Gods x 15 IC >
  • Reverse Sun Gods x10 IC
  • Hillbillies x10 IC

We then moseyed over to the Eugene St. parking deck for …

The Thang

  • Thriller Side Lunges x10 IC

Mosey to the top of the deck

  • Merkins x10
  • LBCs x20 IC
  • Squats x30

Mosey back to the bottom of the deck

  • Merkins x10
  • LBCs x20 IC
  • Squats x30
  • Dips x10

We then moseyed down Sternberger Place passing Local Honey on our way to the Bellemeade Parking Deck for more work.  In the interest of time, YHC decided to forgo the exercise at the bottom of the deck.

  • Mosey up the stairs to the top of the deck
  • Merkins x10
  • LBCs x20 IC
  • Squats x30


We then moseyed back to the shovel flag.


  • American Hammers x15 IC


COT and Announcements

  • (Note if you are reading this backblast, all of these announced events are a month old at time of publication, but thanks for reading this backblast).
  • Thurmantor asks for prayer for his brother Tim’s job hunt.
  • 10 year F3 celebration upcoming.
  • Q school upcoming. Get your learn on!
  • Flo-Jo announces couples night out with sliders and s’mores at Grace Community Church.
  • Bones asks for prayer for his brother.
  • Pacer asks for prayer for his mother’s battle with cancer.
  • YHC took us out.


TClaps to:

  • The PAX for not complaining too much about the easy IR workout. Will have to bring the pain next time YHC Q’s Arise.
  • All the PAX who impacted my life over the past year. YHC picked the worst possible time to move to a new town, and F3 has been a lifesaver for YHC’s sanity.
  • Tesla for the EH.

It was an honor to Q a workout on my one-year anniversary.  Looking forward to the two-year!