Seaman VQ

AO: Firehouse

When: 11/03/2022

QIC: Seaman

PAX (7): Ace Ventura, LifeLock VPN, Lightweight, Seaman, Sirmixalot, Suarez, Zuckerburg/Snorlax


Crisp Autumn morning, good weather for a BD.  I had my BD printed because I knew I would forget everything I had planned immediately.



Toy Soldiers IC

Weed Pickers IC (recommended clapping hands behind your back for a better stretch)

Willy May Hayes OYO

Michael Phelps IC

Finkle Swings IC

Hurdlers IC (Everybody was out of step, and somehow, that included YHC)

Slow mosey to get a coupon, rifle carry to the BD zone

The Thang:

This was a Tabata workout, 60 seconds work, 10 second “rest” which was barely enough time to get ready for the next exercise.  YHC encouraged the PAX to focus on quality over quantity

Derricks with coupon OYO (Single leg deadlift, switch leg every 5 reps)

Mario Kart (Hold the coupon straight out and turn it back and forth like a steering wheel, my apologies if this exists in the F3 Exicon and I missed it.)

Australian Snow Angels

Coupon Squats

Skull Crushers


Jazzercise (A cardio exercise that resembles grabbing someone taller than you by the head and smashing it into your knee, or some dodgy cardio from the 80’s)

Repeat 3x


Calf Raises (Slow)


Flutter Kicks


Wide squats with coupon

Upright rows

Hello Dolly’s

Completed 1.5 rounds, time was up, rifle carry the coupon back to the car


Announcements:  F3 Santa Ruck, Saturday, 12/10/22 7:30am

I thanked the PAX for allowing me and encouraging me to lead.

MOC:  When you are born, you look like your parents, when you die, you look like your decisions.  Make good decisions.

We prayed for PAX, friends, and family who are going through some hard times.

Leave a Comment