What did Seaman learn while he was DR?

AO: Firehouse

When: 06/15/2023

QIC: Seaman

PAX (9): Better Call Saul, Closets closets closets, LifeLock VPN, Lightweight, Longshanks, Seaman, toadstool, Zuckerburg/Snorlax, Kragle


An impressive six PAX for the pre-ruck this morning.

Recently I posted DR in Omaha at the Coronado AO.  If you did not know, Coronado, CA is where they train the US Navy SEALs.  As a recovering sailor myself, but in the less exciting “blackshoe” Navy, I was intimidated by the name, but according to the description of the AO “This is a bruiser-friendly workout intended to meet the needs of PAX that possibly need a lower-impact option.”  Most of the PAX did not look obviously banged up, most of us don’t, but one guy had crutches.  He showed up, modified, still did some great Merkins, and inspired the heck out of the rest of us.

This would be the theme today, to give everybody a chance to push themselves to be a bit better, whether you are a Clydesdale or part of the “Respect” crew, (in my case both), or you are a young high-speed type, in your prime, this was your opportunity to make yourself a bit better and inspire others.


YHC did the disclaimer, and attempted to hit all of the F3 core values, thank you to the PAX who helped me hit all of them, we did a slow mosey to the usual spot, and did some warm up exercises:

Moroccan Night Clubs

Michael Phelps

Willy Mays Hayes

Runner’s Stretch


But no SSH, let me come clean  I am not a fan of the SSH, but more importantly, it does not align with my low-impact “bruiser-friendly’ theme today.

The Thang:

I keep going back to the well here, I know that, but I really like the Walls of Jericho.  I want to improve my form with merkins, and trying to knock them out quickly is not the way to go, so YHC declared that we will do seven hand-release merkins, then take a lap.  Here is where the bruiser-friendly options went into effect:

Take the usual loop we take when we mosey to the spot, this is about .2 miles walk, run, or ruck


Take the “big” loop, (.4 miles), and run, with or without a ruck.  One of our high-speed HIM did that for 2, maybe 3 laps.

Repeato until you have completed seven laps (and the city walls fell down).

I think it worked, everyone worked up a sweat, and we all did between 1.5 and 3 miles, but there was still time for more.

Part Deaux:  We went next to the building where the bathrooms are to give us something to lean on.

Single leg runner’s squat (something we did at Blackwater during a holiday week)

Wall Sit – 50 seconds

Mike Tysons

Angry Chair

Then we formed a circle around the flagpole for Merry or is it Mary, idk.

Some of the PAX called out their signature exercises:

Lifelock:  American Hammers

Zuckerburg:  Fire Hydrants

Better Call Saul:  Rosalita

I confused the PAX by not calling the Electric Bike, but there will be plenty of opportunities for that.

Kragle called WWII Situps

Some of these HIM were in the zone and YHC had to rein them in, lest we do their signature move for 8 minutes straight…

YHC had us do Sun Salutation until time.  (That is not a typo, we only had time for one.)


MOC:  If someone is frustrating you, try not to attribute motive and assume they have ill intent.  Give them the benefit of the doubt.


2nd F next Tuesday at the Hall & Hound, 1920 Freedom Pkwy, Cumming GA  30041

Prayers for the PAX and family members who:

Are traveling

Are struggling with their health, mental or physical

For the PAX who have not been with us in the gloom in a while

And any other unspoken prayers.

Naked-Man Moleskin:

Kudos to the PAX who are not here this week but are still getting it done elsewhere, whether posting DR, or just hitting the gym at the hotel.

F3 is a great way to start the day.

Leave a Comment