• When: 2020-11-17
  • QIC: Voltron
  • The PAX: Rock Drop(R), Headgear, 7-11, Utah(R), Floppy Disk, Thin Mint, Recall, Forest, Fast Casual, Notebook

Arena Pain Train

F3 is a leadership organization that also happens to do physical workouts.

The mission of F3 is: To plant, serve and grow men’s small workout groups in order to reinvigorate male community leadership.

YHC has been traveling a lot, so this is the first Q  at Arena in several months. In fact, YHC has the Q at Carpex in Raleigh tomorrow, so they are going to see a lot of this same weinke.

Today we partnered up in order to get to know each other a little better. Details below.


Weather: 45 degrees, typical Arena winter breeze in full effect!


The Thang:

Intro, Disclaimer, Prayer and Lord’s Prayer. Pledge of Allegiance

Slaughter start – 17 burpees OYO because YHC’s twins are 17.

Mosey around the parking lot for warmup. Stop on the edge of the parking lot


SSH X 30 IC because YHC has been out of college for 30 years. Partners exchange this info and do so after every exercise (in theory at least)

Burpees X 4 OYO because YHC has four children.

Merkins X 10 IC because YHC has lived in Lexington this time for almost 10 years.

Mountain Climbers X 6 IC because YHC has been doing F3 for over 6 years.

Shoulder Taps X 6 IC because YHC is 6’2” tall.

LBAC X 11 IC – forward and 10 reverse because 2.1 is 21 years old.

Slow-mo merkins X 10 IC

TTT X 23 IC because YHC’s 2.0 is 23.

Merkins X 10 IC

1 Minute stretching OYO in honor of Notebook

Imperial Walkers X 29 IC because YHC’s M would like to be 29 years old.

Bear crawl up the parking lot or lunge if you forgot to wear your Floppy Disk gloves.

Take a lap around the parking lot, stopping at the east end where the sun will rise.

Pain Train

Start at end of parking lot. Run to next set of parking spaces. 5 Burpees. Back to start. Run to 1st set of parking spaces – 5 burpees, then next set of parking spaces – 10 hand release merkins. Back to the start, doing 5 burpees on the way back.

Rinse and repeat doing 15 BBSU and 20 squats on the next sets of spaces respectively. Work your way up and then work your way down.

Take a lap around the parking lot, stopping at the bottom or North end.

11’s – Carolina Drydocks and LBC’s (4 count). Run backwards to the top of parking lot for 10 drydocks. Run forward down parking lot and then do LBC’s. Total of 11 exercises each time.

Take a lap around the parking lot, stopping at the east end again. Running low on time, so purchased a one-way ticket on the pain train, doing each exercise on the way back to the shovel flag.

Flutterkicks X 38 IC for Cheech as YHC always does.




  • Dam To Dam Relay
  • Christmas Party December 2021

Prayer Requests

  • Continued healing for Notebook. Wrist bands for everyone.
  • Training Wheels – surgery Dec 16
  • Unspokens


1 Thessalonians 5:11

“Therefore encourage one another and build each other up, just as in fact you are doing.”

There doesn’t seem to be much encouragement or building up going on these days, so take time today to encourage someone! We all need it!


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