All things to all men

All things to all men

Workout Date:





Quaker (AOQ), One-Call (Nantan), Crankbait (3rd F co-Q), Handy Manny (3rd F co-Q), Penguin (FNG), Buck Eye (FNG), Buffet, Sunshine, Peterbilt, Flatliner, Chewey and Vitamin D

The Thang:

YHC set out to plan a beatdown with varying difficulty levels so that PAX could manage their pain today based on their fitness level.  And since YHC is now a Wave Rucker PAX, incorporate a “ruck friendly” level given there was an expression of interest from a few PAX wanting to use their rucks today.

There seems to be a sweet spot to be sought regarding a workout that (1) leaves the most fit adequately challenged desiring to return; (2) the least fit feeling proud of their accomplishment of surviving the event; and (3) those in between (YHC in this group) feeling like they excelled in some areas, need improvement in others and happy they are getting better overall.  All things to all men.

A brisk 2+ mile pre-ruck was completed prior with One-Call, Podcast, Peterbilt, YHC and Quaker — wait isn’t he a hulkimaniac runner?!?  Come to the dark side!

YHC and crew rucked into the COT/shovel flag area with PAX arriving for the beatdown.  Podcast slips out to go to Bling’s workout at Timeshare #two-timer.  2 minute warning,  Then Buffet rolls in hot which is now the new one minute warning.  Chewy rolls in a little late, but super glad he is back.  Then Vitamin D is late, but glad you are here brother and the crew swells to 13 (not bad for a Saturday!).

Welcome to F3, disclaimer, F3 mission and #mumblechatter.

Warm ups: IC 20 – 25 reps.: Side Straddle Hops, TTT, Imperial Walkers, Windmills and LB arm circles forwards & back. OYO 20 reps.: Burpees.

Mosey on over to the church baseball field concession stand area and PAX did the following:

NOTES:                RULC = Run/walk/jog 2 laps around church campus.

                              RKLC = Ruck 1 lap around church campus.

                              MODIFY = Ex. 50% of round requirements.  Decide before round and then stick it!

                              NO MAN LEFT BEHIND = We start together and finish together.


  1. RULC
  2. 20 burpees
  3. 30 Merkins
  4. 40 2ct. Flutter Kicks
  5. 50 Squats
  6. Extra Credit: 30 box jumps or step ups


  1. Same as above, but RKLC and reduce exercise reps. by 50% (still with ruck on or use of ruck).


  1. RULC
  2. 10 Kraken Burpees
  3. 50 Carolina Dry Docks
  4. 40 2 Ct. Flutter Kicks
  5. 2 minute wall sit (one break in between)
  6. Extra Credit: Add a 3rd 1 minute wall sit


  1. Same as above but RKLC and reduce exercise reps. by 50% (still with ruck on or use of ruck).


  1. RULC
  2. “11s” with 1 Derkin and 10 Dips
  3. “11s” with 1 Burpee and 10 Big Boy Sit Ups
  4. Extra Credit: Bear crawl from concession stand to end of side walk and back


  1. 2 RKLCs
  2. Team carry bucket and any other coupon available.

*Runners ended up splitting the running requirements and exercises into 2 sub-rounds.  The ruckers carried  the 70lb bucket (sharing it) through-out the laps.  Extra credit meant for Handy who almost inadvertently convinced me at Coffeteria to go Vegan (interesting stuff seriously!).  Thank the sky Q that we didn’t opt to use Crankbait’s newly acquired concrete coupons he broke out at the Village.


  1. Since time was short QIC had PAX bearcrawl back to the COT/shovel flag walking intermittently if fatigued.  One-Call bolts early (life group event at church aka really wanting to catch alone time with M).  No wrap up MARY, COP, or other mayhem necessary — all PAX are smoked (Flatliner is still smiling!)!

COR, NOR, welcome FNGs Penguin and Buck Eye! #1stbell, announcements (1/23 2nd F leadership study, various CSAUPs, various ruck events, etc.) — see details on Slack and F3Grandstrand website.

YHC prayed us out.  7 PAX plus 2 2.0s (Shark bait and Houdini) at Coffeteria.

NMMS: All PAX gave it their all today!  All fitness levels appeared to get their fill.  The goal for today’s beatdown was achieved!

1 Corinthians 9:22-23The Message (MSG)

19-23 Even though I am free of the demands and expectations of everyone, I have voluntarily become a servant to any and all in order to reach a wide range of people: religious, nonreligious, meticulous moralists, loose-living immoralists, the defeated, the demoralized—whoever. I didn’t take on their way of life. I kept my bearings in Christ—but I entered their world and tried to experience things from their point of view. I’ve become just about every sort of servant there is in my attempts to lead those I meet into a God-saved life. I did all this because of the Message. I didn’t just want to talk about it; I wanted to be in on it!



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