The Coop Shovel Flag Hand Off

It was a crisp February morn… crisp enough to wear short sleeves, in fact. A change was in our midst and you could feel it coming in the air as Phil Collins would say.

Three weird-O’s (NASA, Dirty Harry, and YHC) showed up at approximately 4:10-4:13 to pre ruck four miles. Wegmans joined in somewhere along the way to get his daily mileage in, and then peeled off to get the field ready for his Weinke.

As Wegmans prepped, we finished our rounds and met up with other PAX around the shovel flag, which would soon be in my possession. Sixteen was the count.

Wegmans called the time, disclaimed the disclaimer, and then took us to the field.

We moseyed, we circled up, and we wind milled. Three times, in fact. Just enough to get Ginsu going about his affection for this specific movement. I cannot recall the other warm up exercises, but they were all counted to prime numbers in true Weginator fashion.

It was at this moment that I realized I had to utilize the best part of the AO. The toilet. I truly understand why NaFo is the #bestAO now.

Wegmans counted us off by 1’s and 2’s as I ran for the facilities. I took my break and found there was a 100 yard race of burpee/tire flips (one at a time), and my team has lost. This meant we did 10 Burpees while the other team did monkey humpers in our direction. We had a second chance, and we just about prevailed until shenanigans took place. Wegmans punished all of us with Burpees. That was fair.

Then he handed it off to the new site Q. I had some plans as well…

Football Field Circuit

Partner Workout

Each Partner Wheel Barrows every other 10 yards, both partners complete workouts equal to yard marker on the field that you land. Start at one end zone and work toward the other.

Endzone – Burpee Broad Jumps x 7
10 – Donkey Kicks
20 – Hand Release Merkins
30 – Jump Lunges (each leg)
40 – Air Squats
50 – LBCs
40 – Air Squats
30 – Jump Lunges (each leg)
20 – Hand Release Merkins
10 – Donkey Kicks
Endzone – Burpee Broad Jumps x 7

Gotta go back across the field.

All Together
Bear Crawls every 25 yards, stop for a workout
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats
25 Yards
15 Bomb Jacks
25 Yards
15 Jump Squats

Props to Shield for kicking this weinke’s tail on his second post.

End with some Jack Webbs to burn the shoulders – made it to 5 Push Ups & 20 Claps.

Headed back to COT to do some quick Mary.

Ended with a shovel flag hand off. Looking forward to Site Q’ing the Coop for the foreseeable future. Hopefully I can keep the same momentum that Wegmans had working. Thanks to Wegmans for what he’s done with this AO. A true HIM.

Due to my slacking and not submitting this backblast immediately… I’ve lost track of the prayer requests. Please forgive me for that.

Some @HeardatF3 Mumblechatter…

Dark Helmet: “I wonder how this split Q is going to be?”

Wegmans: “Well I’ve already seen PL’s Weinke… so…”

Punch List Out.

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SlowBurn – Wegman’s Send off to Chimbote

Today at SlowBurn it was about Wegmans and his choice to say YES to a calling to serve. He heard this calling and it spoke to his heart and he accepted the opportunity to be vulnerable, uncomfortable and go into the world for his creator Sky Q. The cool thing about mission trips is we think its about serving others, but in reality its about Sky Q working on us.

38 PAX came to show Wegmans support. They were running, rucking, boot-camp and even Broga was represented. for 45 mins everyone got better in some fashion, but for YHC I felt led to honor Wegmans by pulling some of his work from previous workouts. I felt the best way to respect a man is to use his material. So away we went.

The Thang:

Warm Up mosey to lower lot

  • Typical COP stuff 5-7 exercise moves
  • Line up at end of lot for some others
    • High Knees
    • Butt Kickers
    • Karaoke
    • Shuffles
    • sprints

Mosey to far side of Indian Restaurant

DMB from Wegmans Ranch workout

  • Duckwalk – 20 yards
  • Merkins – 10
  • Bearcrawl back – 20 yards
  • 3 rounds

Mosey to Far side of Lowes

From the Wegninator’s Coop workout

  • Partner up
    • #1 = Wall Sit
    • #2 =
      • 10 Broadjump Burpees
      • 10 Powerskips
      • 10 Plankwalks (right and then left)
    • Flap jack
    • 3 rounds

Mosey to opposite side of Lowes

From Wegmans’ Slow Burn workout – The Triple Check

Groups of 3

  1. Al Gore
  2. Plank
  3. Run Lap around parking lot
  • 3 rounds, with each person rotating position

Mosey back to COT

Wegmans’s shared his WHY during the workout and serving others and his willingness to be vulnerable in a strange place and open to see what Sky Q will do.

Many in the group have been on mission trips before and I believe that we all have intentions of serving and helping others, however these trips are about what Sky Q teaches us about ourselves. Gives us perspective and understanding that everyone around the globe are all children of HIS and we should love each other.

Best to you Wegmans and look forward to hearing the lesson’s learned.

Cake Boss

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Did you sign up for Pathfinder/Pathfinder advanced training? Do you like walking up hills wearing an expensive backpack? Wondering, how are you going to get a 10 mile mountain ruck in?  Have you always wanted to join the MILE HIGH CLUB?  Do you enjoy getting kicked in the face?  Then have we got the event for you.


The Vert

Saturday 16MAR2019

0700 Crowder Mt State Park


We are going to ruck up and down the mountain ~7 times wearing our fancy backpacks. We will gain over 1 mile of elevation and easily hit the 10 mile mark.


A ZIMA MILE is 2-7 miles straight distance.  A Dirty Mile is at least a 5280ft climb.

PAX are responsible for their own hydration and snack needs. Those who choose the harder thing and complete this ridiculous challange will aslo earn a PATCH. Yeah folks, we will be handing out custom patches. So come join YHC, Punch List, and Wegmans for all 3 F’s.

We will be collecting cash donations for Iraq and Afghanistan Veterans of America. A non-profit veteran organization that helps Iraq and Afghanistan veterans navigate life once their time in service has ended. They assist Veterans in finding employment, education opportunities, medical care, suicide prevention, and so much much more.

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Fire Ant 2-5-19

15 Pax posted at Fire Ant for unseasonably warm January morning.  We had a large crowd this morning – looks like training may be picking up for the May Custom. Also, big welcome to Jiffy and River Rat as first timers to Fire Ant.  Hope to see you both next week.

The Thang

Brisk ruck around on the school.  Stopping along the side of the school for the following:

Rucks Off

Side Straddle Hops x 30, Windmills x 10, Imperial Walkers x 15

Rucks On

Merkins x 10, Slow Squats x 15, Peter Parkers x 10, Lunges x 10, Parker Peters x 10, Monkey Humpers x 10, Ruck Curls x 10, Overhead Press x 10

Ruck to front of school and line up along first pillar.  Will do a movement from first pillar down to crosswalk – roughly 25 yards* – stopping at every other pillar for an exercise.  Combinations are listed below.  There were 10 pillars, so each exercise was done 5 times.

Bear Crawl – 3 merkins

Lunge Walk – 5 squats

Overhead Carry – 10 presses (5 each side)

Duck Walk – 5 monkey humpers.

Crab Walk – 5 big boy situps

Ruck around school one more time.  Circle up for ab lab.  Flutters x 20, Big Boy Sit Ups x 15, American Hammers x 8.

*My judge of distance is terrible, so I could be way off on the 25 yard listing, but it sounds right.

Overall distance covered was 1.34 miles.



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#Kotter Q was how it was billed

8 PAX joined YHC this cool morning. Site Q Wegmans has been holding me accountable with getting out to post, regularly. His solution: put him on the Q list! It worked.

Disclaimer – Disclaimed.

Warm up:

Mosey around parking lot; dynamic stretches:

+Karaoke left/right

+Knees to chest / ankles to hips


+40 SSH; in cadence

+8 Windmills; in cadence

+10 Imperial Walkers; in cadence

+10; Merkins / 8 Peter Parkers / 8 Parker Peters; all in cadence

+Honey Mooners / Downward dog

Mosey past pull-up bars towards the playground

The Thang:

Two teams –

25 yards – Wind sprints: Result – Losing team 10 burpees / Winning team 5 burpees

25 yard – bear crawls: Result – Losing team 10 burpees / Winning team 5 burpees

25 yard – wheel barrows – Result – Losing team 10 burpees / Winning team 5 burpees

Partner- up:

Exercise #1 Partner 1: 100 Merkins  (total between both partners) / Partner 2: run lap around playground

Exercise#2 Partner 1: 200 LBC  (total between both partners) / Partner 2: run lap around playground

Exercise#3 Partner 1: 100 Carolina Dry Docks  (total between both partners) / Partner 2: run lap around playground

~5 minutes of Mary.



Thanks to Site Q Wegmans for getting me on and keeping me on the Q List. It was the motivation I needed to get back into shape to at least try to bring a beatdown.


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The Ranch – Where you need to prepare for the unexpected!!

8 Ruckers were out marching around when 16 more PAX arrived at the cold Ranch. YHC was expecting low numbers since the temp was 20-22, but I was thrilled to see the men circling and getting ready for the unexpected.

The Thang:

Mosey to entrance

Seal Jacks-20
Wind Mills-15
Imperial Walkers-20

Mosey to baseball field……it was creepy dark!!

3 rounds of Crawl, Walk Run

Home to 1st-bear crawls
1st to 2nd-lunge walk
2nd to home-Run

Mosey to bridge

Two lines and Partner is next to you
Wheel barrow little baby Jesus up steps alternating when needed

Indian Run to Football field

Partner Carry to playground

With Partner: 1 does exercise/1 runs lap
Pull ups
Swing Crunches

Burpee Indian Run back to COT

IT was a fun filled day at The Ranch and the PAX worked hard and pushed each other. Message was about being prepared and no matter if its preparing for breakfast or for retirement, as a leader we need to be ready for the expected. Today my Director resigned from our team and company. We don’t know who our leader will be or what our organization will look like, but as leader of my work and home I need to look in the mirror and say, Get After It! There is no waiting to see where the chips fall,  but to get out in front and lead. Reflect on all things in your life and address those things that you need to get prepared for……finances, stronger marriage, tough talks with the kids and death. Don’t leave these for someone else to take care of.

Thanks Jiffy for the lead…..humbled and honored!!

Cake Boss out!

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2019 Q1 PFT – The Coop

YHC decided that 2019 needed to have an old tradition re-instituted, the Quarterly Physical Fitness Test.  So, Wegmans has given me the last Wednesday of every 3rd month to test and track the progress of the Pax.  The Thang:

Pull Ups – 1 minute

Situps – 1 minute

Pushups – 1 minute

1 mile run on track

Done – here are the results, in no particular order.  Just how they showed up on the sheet.

DNP – Did not Participate (these guys did a pre-run!)

Name Pull Ups Sit Ups Push Ups 1 Mile Run
FunHouse 5 45 37 6:40
Sk8orDie 5 39 37 DNP
DarkHelmet 22 42 64 7:21
Kaiser 15 22 61 7:38
SugarBug 3 29 36 8:41
Esso 12 38 43 8:25
Sasquatch 24 54 64 DNP
ChickenHawk 25 43 60 7:37
Wegmans 1 26 24 8:54
Husky 13 45 52 7:34
PunchList 12 39 33 6:48
DirtyHarry 5 50 50 7:28
Youts 18 44 51 8:49
Slash 8 26 31 8:45
Xray 3 12 25 9:15
Chunck 2 32 20 8:32
Tinsel 22 38 36 8:43
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Oh that smell!

It was great to see so many PAX pulling into the Ranch on a cold morning. Even Dark Helmet arrived earlier than normal, he beat Bonsai, Fire Marshall Bill and Fratboy! T-Claps to my good ol’ pal Champagne for coming down from Area-51 and posting in The Fort region.  We eventually ended up with 19 PAX (16 BC and 3 ruckers who met at COT).

We moseyed to the service road to the Elementary School/Middle School cafeteria side of the schools. From the soccer fields we  did toy soldiers to the first street light. We then did soccer leg swings to the next street light, which during that time encountered a sweet smell of SH!T running through the storm drain (or from the horse ranch next door – but most likely a busted sewer pipe). I should have made the PAX bear crawl in order to enjoy that fresh morning smell, even though we can’t figure out why Dark Helmet didn’t smell anything….

We then duck walked to the parking lot next to the playground. We lunged walked along one side of the parking lot, reversed lunged to other side. Circled up for COP with a various count of Squats, hilly billy walkers, windmills, side straddle hops, and Moroccan nightclubs.

Split the PAX into 2 groups.

Group 1 went to the playground for a round of 11’s of pull-ups (YES!!) and merkins

Group 2 did round of 22’s of squats and CCD – somehow this group didn’t listen and did 22 reps of each and said they were done…no, its 20 squats, 2 CCD, 18 squats, 4 CCD, you get the idea.

Groups then flapjacked.

Final round was 22’s of leg lifts (holding onto the fence) and big boy sit ups. Mumble chatter definitely increased!

Time flew by too fast!!

Moseyed back to COT, on way back merged with the 4 ruckers.

Read newsletter for announcements. Key announcements are Q Source every Saturday and you don’t have to past at the AO to post at Q Source. Joe Davis Run and Yeti coming up soon.

Prayers: Wegmans and his mission trip to Peru (he’s looking for donations of lightly used workout gear), Bonsai’s friend who has got himself into trouble, and Trucker with some potential career and life decisions. Ever since F3 started the Word of the Year I was ignorant and selfish for not participating. I felt that it was corny and said to myself i didn’t; have time for this. and that it wouldn’t do me any good. Well, after seeing how 2018 impacted me I realized that finding your word for the year and living it out isn’t corny. Thanks to Bonsai for mentioning something he saw relating to a sign defining JOY as: Jesus, Others, Yourself; I realized that i have been stuck in the YOJ mode way too long. This year I need to be held accountable to reverse it and make JOY out of life, focus on JOY and change my habits. I would ask that everyone find a word for the year and begin to focus on being a better #HIM.

10-4 Trucker

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Today’s brisk temperature did not stop the Pax from posting at The Coop. We had 3 pre-ruckers that joined us for a high impact workout. All 15 of us pushed each other to get better.  What an amazing morning with my F3 brothers!

The Thang:

Mosey to the parking lot in front of the school

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (15x), Moroccan Night Clubs (15x)

Mosey to the pull up bars: Jacobs Ladder with burpees at the bottom, pull ups at the top 9x

Mosey to FMES:Balls to the wall, People’s Chair 4x


High impact men, you must be intentional with your time. Our time on this planet is limited and life moves at very a fast pace. Respond to the Great Commission by intentionally investing time to build God’s kingdom. Do not let the ways of the world distract you from His calling. Be intentional with your family by studying and serving them. Identify and address the needs of your wife and children.

“Impact is never about knowing all the steps ahead, but about taking one intentional step after the other.” ― Bidemi Mark-Mordi

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Today, we honored the 101st Airborne Infantry, 506th PIR. Better known as Easy Company, or the Band of Brothers. These men went through so much in the name of freedom, have 50% casualties in Normandy alone, the first 20 days of their long time spent in Europe. From Normandy, to Holland, to Bastogne, to Haguenau, they fought. It is because of men like these that we have the freedoms we have now. 

Our training was to simulate 101st Basic at Toccoa, GA, with an emphasis on a mountain called Currahee. Three miles up, three miles down. 

506th Notable Casualties (in Bastogne specifically)

John T Julian

Warren H Muck

Alex M Penkala

Carl C Sawosko

Harold D Webb

Kenneth J Webb

Donald B Hoobler

Richard J Hughes

Eugen E Jackson

A.P. Herron

John E Shindell

Francis J Mellett

Workout below. 

Warm Up

Disclaimer, ask for FNGs

Mosey to Pull Up Bars – 10 Pull Ups OYO

Mosey to Football Field Gates

Circle Up

SSH x 23

Merkins x 10

Plank Jacks x 10

Peter Parkers x 10

Honey Mooners/Downward Dog

Low Slow Squat x 17

Al Gores – Talk about 101st Airborne, 506th PIR, Currahee, Two Years of Training, Operation Overlord, Battle of Normandy

I tried to run and read off of my phone between circuits, but it proved to be impossible. So we ran and then I told a story after each circuit. 


Run 2 Laps in Formation

Speech 1

On June 5th, 1944, the American paratroopers were told to get on their gear, pack their chutes, and get ready to jump. Skepticism of if this jump would be scrubbed by weather too ran high, several jumps in the days prior had been announced and then cancelled as the men were loading into their aircraft. But this time the paratroopers knew it would probably be the real deal. As the sun began to set, paratroopers were packing all of their essential items including: ammunition, grenades, explosive blocks, gammom bombs, reserve chute, extra jump cord, identification clicker, jump knife, bayonet, machete, firearm, first aid kit, cigarettes, and rations.

Many knew this might be the last time they ever see the sun, and for many it would be. All together their gear weighed over one hundred pounds, so the vast majority of the paratroopers had to be pushed and pulled into their aircraft. They said a final prayer, took their air sickness pills, and then took off for Fortress Europe. 

Circuit 1 – Bleachers

Partner Workout(s)


Run Up and Down bleachers Twice/Swap

100 – 150 – 200

Merkins – Squats – Dips

Flutters while waiting for the six


Speech 2 

Over the Channel, many were awe-struck as they passed over the invasion fleet that, like themselves, was heading for Normandy. As the approached the Cotentin Peninsula, the red light came on. The Airborne were told to be standing when they came over France so they could “take the Flak like men.” As they stood up, they heard what sounded like thunder. Then, all of the sudden, all hell broke loose. The C-47s had flown into the the jaws of hell itself, and there was a fogbank covering the penisula making formation flying and finding your dropzone nearly impossible. The flak and tracers lit up the sky “like the 4th of July”, and when it hit your aircraft it sounded like “pebbles being shaken in a can.” As the aircraft veered and sped up, attempting to dodge the Flak, men were falling over one another and sliding around on the vomit that covered the floor. Several aircraft were hit and exploded mid-air, while others dove towards the ground. Usually, nobody could get out of these doomed C-47s. Some transports went too low, and the poor paratroopers inside had no time to deploy their parachutes. A member of the 101st Airborne once said the sound that was made when they hit the ground was like “pumpkins smashing into the ground.


Run 2 Laps

Circuit 2 – Endzone

Partner 1 Bear Crawl – Partner 2 (10) Plank Jacks – P2 Catches P1/Switch – Length of Field ON Track or Field

Endzones – 10 Donkey Kicks

Out & Back

Low Plank in waiting for group when completed


Speech 3 

With aircraft going down everywhere, flak tearing into their aircraft, and limited visibility, many pilots dropped their passengers wherever they could. Many landed over large areas of swamp, others landed in the channel. Weighed down by over 120 pounds of gear and a harness that took over a minute to get off, the vast majority of those who landed in the Channel or the swamps drowned; sometimes in less than 3 feet of water. Those who landed over land obviously had a somewhat better chance at survival. As they gently made their way towards the ground, they could see all the chaos that was happening above and below them. Many paratroopers recall barely being missed by German 20mm and machine gun fire. Others were not as lucky, being hit and killed in their harnesses. Some rounds even hit their explosives, imploding them in mid-air. Those who made it to the ground were typically alone, surrounded by the enemy, and had little sense of their bearings other than that they were in Normandy. The force at which so many had exited their aircraft tore off most of their gear. Major Winters only had his jump knife when he hit the ground. These paratroopers were completely surrounded, most without adequate weaponry, most far away from their DZs, and most alone. Despite this, they still set out towards their objective or at least the nearest one. Having studied massive sandtables of the entire Normandy coast and every unit’s objectives, many paratroopers were able to get an idea of their bearings and start heading towards their objectives. During their march to them, they would find buddies or fellow paratroopers along the way. This is how the whole night went, small make-shift units of paratroopers from different units, working together and fighting together to whichever objective they were heading.


Run 2 Laps

Circuit 3 – Endzone

Wheelbarrow 25 yds/Swap 

Length of Field

Endzone 1  – 5 Burpee Broad Jumps

Back Across

Endzone 2 – 5 Burpee Broad Jumps

Six Inches in Waiting for the Six


It was during this circuit that I realized something – wheelbarrows suck. Also, my apologies to Dirty Harry for encircling him in the worst gas bomb to ever be dropped on that football field. Kaiser and Wegmans were also affected.


Speech 4 

The fighting was incredibly chaotic in a terrain that favored the defensive. Despite the high amount of casualties that the US Airborne took, by sunrise most of the causeways and cities they had been tasked to take had been captured and secured. The Douvre and La Fiere bridges were still highly contested and wouldn’t be captured for another 9 or so days. On the morning of June 6th, many paratroopers took photographs and got some rest while they could. They knew the fight was not over, they had several other objectives as soon as the whole landing force was safely ashore. For the next 2-3 weeks, the American paratroopers would be fighting non-stop in the hedgrows and at places like Carentan. Many paratroopers were still trying to find their units even by June 16th, 1944. By June 20th, the American Airborne forces were being sent back to England to rest and prepare for their next jump. Out of the 17,000 American airborne forces who jumped or glided into Normandy, 1,003 would be killed, 2,657 would be wounded, and 4,490 would go missing; most of whom were captured during the early morning fighting. This jump proved the 101st Airborne’s worth and skill, cementing them as one of the most elite and effective airborne units in the world. During their brief time in Normandy, the American paratroopers earned the respect and admiration of the German forces who affectionately called them “Those devils in baggy pants!


Run 2 Laps


Back to COT for some Mary


Heels to the Heavens

Low Plank hip dips

Hello Dolly


Yeti 2/23 – Preblast is up.

Joe Davis Run 3/9 @ WEP – Preblast is up.


Dirty Harry’s daughter is getting tubes put in her ears Thursday. Pray for her safety/comfort, and for DH to be a rock for his family. Also for the surgeons, anesthesiologist, and every person involved.

Wegman’s is going to Chimbote, Peru in February. Pray for his journey and the impact of F3 on the people they interact with. 

Praise – my 7 week old has slept three nights straight at 8+ hours. 

Other unspoken prayers. 

The men who show up to Honey Badger have become like brothers to me, as they show up every week and push themselves beyond what is a normal workout. They have an impact on me that is mostly unspoken. They lead in their families and communities, humbly. I am among heroes every Monday when I post. 

Thanks for the opportunity to lead among these men. 

Punch List Out. 

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