• When: 2018-08-30
  • QIC: Brainiac
  • The PAX: Fezzick, Katniss, Kid Sister, Dead Stick, Retread, Ebert, Brainiac

More than YHC bargained for

YHC wanted to lead the men of The Stand one last time before shoulder surgery. YHC is recovering from knee surgery and several of the exercises are things that help strengthen the quad, knee and calf. YHC ended up having to modify more than he thought as the knee was pretty sore after therapy yesterday. Also with he upcoming shoulder surgery YHC probably should have taken it a little easier. Great work by the PAX today! YHC was happy to see the FNGs from Tuesday post again today!!!

Conditions: 70 but with humidity it filled more like 90

Pledge of Allegiance


Disclaimer Not a professional, modify when needed


  • Abe Vigoda X 20 IC
  • Merkins X 10 OYO
  • Squat then shift wait to one foot and stand back up X 10 (R &L) YHC is doing these in therapy after knee surgery
  • IW X 10 IC
  • OHC X 10 IC
  • LBAC X 10 (F&B) IC
  • Moroccan Night clubs X 10 IC
  • Michael Phelps X 10 IC
  • Windmill X 10 IC

The Thang

Mosey to the block pile and grab a block. Head back to the first light pole. YHC will call an exercise. The Pax will complete said exercise then OH carry the blocks to the stop sign. Once there another exercise will be completed and then OH carry back to the light poll. SSH while waiting on the 6. This format will be used with the exercises below.

  1. Colt 45’s and Bolt 45’s
  2. Tricep ext.  X 15 and  Thrusters X 15
  3. OH press X 10 IC and Goblet squat X  10 4 count
  4. Rows X 10 4 count (each arm)  and Calf raises X 20 4 count
  5. Swings X 15 and Carolina Dry Dock X 20
  6. Elf on a shelf X 10 (R&L) and Plank jacks X 20
  7. 1 PAX grab an extra block from someone beside you. If you have 2 blocks farmer carry. If no block bear crawl. Switch.


  • Flutter Kicks X 30 IC
  • BBSU X 20
  • LBCs X 20
  • American Hammer x 20 IC
  • Box cutter 20 IC
  • ABCs

Return blocks to their home.




-Help make an IMPACT- F3 has an opportunity to help mentor children at schools in our community.  Looking for HIMs that can spend 30 mine to 1 hour with a child Contact Kendoll for more information [email protected]

-Retread is helping to put on a new roof on a house on the corner of Platt Springs and Cannon Trail. The lady that lives there has done a lot for the community. She initiates her own food and clothing drives. She could now use some help. If you are able to help reach out to YHC for more info. Any amount of time is appreciated!


-9/14 Tunnels to Towers 5K https://www.eventbrite.com/e/2018-tunnel-to-towers-5k-columbia-south-carolina-registration-43714249497

-October 4th The Stand turns 1 (Technically 10/5) come celebrate with us

-11/3 City Ruck https://www.eventbrite.com/e/city-ruck-tour-2018-columbia-sc-tickets-44816559536

-11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php

11/17 Hairy Bison Ruck/Run 15 K or 30K run http://www.runharbison.org

12/14 F3iA Christmas Party

Prayer Request

6 Foot Under’s family and loss of BIL

Katniss BIL

Eberts father

Troubled (behavioral issues) youth at Retreads church

Safe travels for Katniss 2.0 and relationship guidance

Those involved with BRR

YHC’s recovering from surgery and upcoming surgery


Katniss’ 2.o was able to pay for himself to go to college

YHC has lost approximately #35