A Holiday “Pain Exchange”

AO: The Hooch

When: 12/16/2020

QIC: Animal

PAX (14): Smokestack, Inspector Gadget, Catfish, Koncak, Boomer, Saint2O, Scrooge, Ready-Mix, Sunshine, Meatball, Doughboy, Maguire, Puff Daddy, Animal


With it being the holiday season, and gift giving being a big part of the holidays, YHC thought it would be fitting to incorporate the act of giving gifts in to a beatdown. And what more appropriate gift could you give to the PAX than the gift of continued acceleration of fitness and strength?

Starting a few days prior, a request was put out on Slack for all Hooch PAX to submit an exercise that they’d like to “gift” to the fortunate ones that would decide to show up on a cold, and potentially wet, Wednesday morning. By Tuesday night, the “gifts” had been received and were then made in to a holiday “pain exchange” board.


Quick mosey around the parking lot, followed by a round of SSH, Weedpickers, Copperhead Squats, and Little Baby Arm Circles.

The Thang:

Thang #1 – Zamperini + BLIMPS + Catch Me if You Can

PAX partnered up. Partner 1 grabbed a coupon and proceeded to being walking a lap around the parking lot while Zamperini/Rifle Carrying the coupon over their head. Partner 2 does the BLIMPS exercise, then sprints to catch up with partner 1. Partner 1 then takes the coupon, and continues walking the lap while rifle carrying, and partner 2 does the same BLIMPS exercise. Rinse and repeat until all BLIMPS exercises have been completed. The rep counts were as follows:

  • 10 Burpees
  • 20 Lunges (stationary, single count)
  • 20 Imperial Walkers (alpha/double count)
  • 20 Merkins
  • 20 Plank Jacks
  • 20 Squats


Thang #2 – Holiday “Pain Exchange”

The pain exchange board was revealed and 1-by-1 each PAX took a card from the board. On the back of each card was an exercise, the name of the PAX that submitted it, and a piece of chocolate (because, why not?). In some cases, YHC would ask the PAX for a number, and in some cases, that number was actually used to determine a rep count. In other cases, YHC just picked whatever felt “right” at that particular moment. Of the 16 exercises on the board, we made it through nearly all of them (13), with just a few minutes to spare for some Mary. Thanks to all those that submitted exercises, and to Ha-Ha and Speedo for introducing the PAX to the “Dragon Walk” and “Mountain Merkin” (respectively).

Honorary mention goes to Sprocket for suggesting the backflip burpee. Unfortunately, we were unable to do this exercise since Sprocket wasn’t able to make it out to give a proper demonstration of form. Maybe next year?


Be sure not to miss next Wednesday’s (12/23/20) beatdown with Scrooge on the Q. Scrooge’s Christmas beatdowns, and the post-BD egg nog, are a thing of legend.

Mention was made of a recent house fire in my neighborhood, and how those types of events can help you reflect on  just how blessed and fortunate we all are to be safe and have a roof over our heads. Prayers for all those in need and facing hardship or tragedy, in whatever form that may be.

Naked-Man Moleskin:

It’s always an honor to lead such a great group of men. I think back to when I first Q’d, last fall, and how nervous I was to lead. A little over a year later, those nerves are largely gone, and I know that is in large part due to bearing witness to all of the amazing leadership that happens every day all around the alpha (and at F3 workouts across the country). I am incredibly grateful for all those that haver ever chosen to lead an F3 workout, and please know that your examples of leadership have made a significant impact on me.

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