• When: 01/06/15
  • QIC: No Help
  • The PAX: Beau English (44) (FNG - Big Stick), Pew, Fracture, Wagon Wheel, Co Pay, George Sorensen (52) (FNG - Harbaugh), Buttermaker, Blue Screen, Skid Marks, Catheter, Breakfast Club, Voltron, Lollipop, Underoos, Jeff Burgey (34) (FNG - Wheezie), Freon, Simon Sez, Nikita, No Help

20 pax post for a No Help tour-de-pain and prove there is strength in numbers

YHC woke up again before 0500 and slowly fought back those dastardly covers in the fartsack.  He had been doing some research the night before looking for a few newer exercises to try out with the pax, it almost appeared like he was studying.  Studying isn’t fun…or is it?  Well it is when you’re studying things to help yourself and other get better and be better.  Unfortunately some of things YHC found were squats, another form of squats, a different type of squat, another variation of a squat, and you guessed right…a modified squat.

Weather: 35° but things warmed up soon enough as we got moving

The Thang:

Intro, disclaimer


Imperial walkers x 20 IC
Straight arm jacks x 20 IC
Windmill x 10 IC
TTT x 10 IC
Merkins x 20 IC

Mosey to wall

Squats x 20 IC
Single leg bench squat x 20 each leg OYO

Mosey down hill

Wide-stance squats x 20 IC
Close-stance squats x 20 IC

Mosey up hill

Dips x 20 4-count OYO
Body weight triceps extension x 20

Mosey to helipad

Burpees x 20 OYO
Ankle lock sit-ups x 20

Mosey to exercise pad

Wall climbers x 10 OYO
Prisoner squat x 20 IC

Mosey to hill by the quad

Incline merkins x 20 OYO
Burpees x 10 OYO

Mosey back to flag

Plank for final minute


Beau English – broke foot in June, went to USC, pole vaulter – Big Stick

Jeff Burgey – Farm Bureau agent, from Buffalo, recovering from bronchitis – Wheezie

George Sorensen – works at Gilbert Middle, does maintenance, from Michigan – Harbaugh


GoRun 5k on Feb 7

Make my day 5k/12k Feb 14

GORUCK Light Custom F3/FiA May

Prayer Requests

Big Sticks father had a stroke, at Providence (John English)

No Helps family friends, Jessica Eshaak (formerly Carnaggio) Tony Eshaak, owner of Roma’s House of Pizza in Prosperity suffered severe 2nd degree burns on face and 3rd degree burns on arms and fingers while catering an event

Friends of No Helps, Audra Ebo (believe she is 8-9 years old) diagnosed with cancer, believe it to be neuroblastoma.  Has been in the hospital since New Years Eve, doctors believe the cancer has spread some already.


YHC shared his story with the #Crypt pax, not so they would know more about him but so they would know the difference that F3 makes.  After receiving a medical discharge from the Marine Corps, YHC felt lost due to losing the active presence of that brotherhood.  Slowly go out of shape, started slipping toward depression.  Beginning of 2014, got back into shape and dropped 55lbs but could tell something was still missing.  Gave into the EH from Clipboard and came out to an F3 workout (April 12, 2014) and has been hooked ever since then.  Regained the brotherhood, and found that there is strength in numbers and a willingness to help no matter what the cause within F3.  Inspired YHC to get baptized shortly after joining F3 and has continued to be a blessing on his life.  The inspiration that comes from the amazing men, amazing leaders, and amazing followers of Christ in this group is…well YHC can not even put it into words because no words seem to do it justice.  From the bottom of my heart I thank you all for everything that the brothers of F3 have done to restore my faith and bring me back from the brink of depression.

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