June 6, 2018



*BLOP (Black Op): Cameron Brown Park: 81 degrees, still very light out at 7:30pm and…humid

F3 WELCOME & DISCLAIMER: Including what is the Mission of F3

**50 STARS ON THE US FLAG=50 reps
*SSH x 50 IC
*IMPERIAL WALKERS (moving in a circle clockwise as a unit) x 50 IC
*HILL BILLIES (moving in a circle clockwise as a unit) x 50 IC

YHC led PAX on a lil’ mosey around the nearby lake… .25 mile and back to STARTEX

THA-THANG:  Looks like a harmless parking lot, right? Right?!?
Part 1
>YHC designated 13 adjacent parking spots
*Each spot (1-13) represented the stripes on the flag and each spot was a unique exercise to be performed
*A timer of undetermined time (otherwise known only by YHC) was set before the PAX would move to the next spot and begin exercise
*The # of reps for the designated exercise that the PAX would be AMRAP at each stop until timer expired

**At each station and before YHC would set timer for PAX to begin YHC would flip a penny:

Heads=7 Burpees then set timer then start AMRAP exercises for that spot
Tails= 6 Merkins then set timer then start AMRAP exercices for that spot

*The order of the parking spots:

2=Side Straddle Hops
3=Standing Curls with Dumbbells
4=Alternating Shoulder Taps
5=Big Boy Sit Ups
6=Alternating Plank Flys with Dumbbells
8=Flutter Kicks
9=Mountain Climbers
10=Alternating Plank Deep Shoulder Shrugs with Dumbbells
12=Jump Squats
13=8-ct Body Builders

Penny Flips:
1=Heads (7 Burpees)
2=Heads (7 Burpees)
3=Heads (7 Burpees)
4=Heads (7 Burpees)
5=Heads (7 Burpees)
6=Tails (6 Merkins)
7=Heads (7 Burpees)
8=Tails (6 Merkins)
9=Heads (7 Burpees)
10=Heads (7 Burpees)
11=Tails (6 Merkins)
12=Heads (7 Burpees)
13=Heads (7 Burpees)

YHC would flip penny then YHC would start timer.  PAX would perfom the exercise reps that were dictated by the penny flips (heads/tails=burpees/merkins )specified.  YHC started on # 1.  YHC set timer and all PAX would begin.  All PAX would complete each station until finishing back at starting spot.

Next, YHC then moved onto # 2. YHC set timer and all PAX would begin.

After completing the 1st 4 numbers the PAX would run as a unit, single-file, on a lil’ mosey and return back to next spot.

After completing 8 numbers the PAX would mosey a lil’ more.

After 12 numbers…justa lil’ mosey

After completing all 13 numbers…Indian Run to finish


*Big Boy Sit Ups x 13 IC
*Lil’ Baby Crunches x 13 IC
*American Hammers x 13 IC
*Big Boy Sit Ups x 13 IC
*Lil’ Baby Crunches x 13 IC
*American Hammers x 13 IC

4; Anklet, Speedy, Barney and O Positive (YHC)


YHC prepared this pre-D-Day memorial beatdown in memory of his late father, Billie (born on June 6, 1925 and deceased in March 2008) who proudly served in the USAF for 20 years; enlisted underage just after Pearl Harbor at age 16, went straight to gunnery school and became a waist gunner for 50 missions over Occupied Europe during WWII shooting a .50 cal Browning machine gun to defend his B-26 medium range bomber, BAD PENNY, against enemy aircraft.  The 50 reps were in honor of the 50 stars on the United States flag.  The 13 exercise reps during Mary were in honor of the alternating 13 stripes on the United States flag.  The 7 burpees were in honor of the 7 red (courage/valor/blood shed) stripes and the 6 merkins were in honor of the 6 white (purity/innocence). Oh, and the penny…represented the name of my dad’s B-26 that he flew in…BAD PENNY.  Their motto…you could depend on them…’like a bad penny…we will always turn up.’  And that they did. **See below**

The Crusaders
Battle Honors:
‘To the 386th Bomb Group (M) for outstanding performance of duty in action against the enemy in the European Theater of Operations.  During this period the 386th Bombardment Group (M) attained the most outstanding record of all B-26 Groups in terms of number of successful sorties flown, tonnage of bombs dispatched, and enemy aircraft destroyed while maintaining the highest bombing accuracy score.’


My father, like many men of the Greatest Generation and many after…he may not have lost his life because of the war…but he did lose his youth. RIP, Dad.   I love you and miss you. Thank you for your service.

Speaking of…serving and protecting…so great to see our active local law enforcement brothers (Barney and Speedy) taking part in tonight’s festivities. Also reminded the PAX of the F3 Mission and the reason why the F3 Mission is important to remember.

**PAX prayers were lifted up.

This work-out is rather simple yet versatile and will become a staple of YHC’s to share with the PAX at all AO’s when YHC is on Q especially around military holidays.  Turns out to be a great cardio work-out, too.  The PAX were quiet and crushed it.  Billy Blanks arrived to encourage the PAX right after Mary was over. Oh, and Speedy did the Macarena as his modify to the Alternating Shoulder Tap. Still not sure about that one. SMH…