The Safehouse

The Safehouse

Workout Date:





Disconnect (WH AOQ), Vitamin D (SH Co-Q) and Headgear (F3GS Weasel Shaker)

The Thang:

Conditions: Post hurricane weather – calm, wet, but all of us were inside/sheltered for the most part.  Workout was Qd via Virtual AO “The Safehouse” (#SH).

Due to a strict COVID19 prevention posture at YHC’s workplace, YHC along with some other veteran Pax in similar situations decided to relaunch the VAO-VWOD concept as a workout alternative.  YHC partnered with PT machine Vitamin D (who already was doing this with other F3 regions) to co-Q this VAO – The Safehouse was launched!

Last week was our first VWOD – a soft launch – to get re-acclimated to this format, hash out best practices and set the general format going forward.  Vit-D had the first Q and it was awesome!  Well planned, diverse and tough!  This week was my turn; let me knock the rust off.  However, lo and behold Hurricane Isaias sped this up giving us an opportunity to showcase the benefits of having this workout alternative not only in relationship to COVID19, but in the case of region wide closure due to the hurricane.

YHC-QIC’s #weinke was the go-to reliable HIIT circuit predominantly with the “usual suspects” of F3 exercises (i.e. Merkins, Flutterkicks and Burpees), but also a small dose of #coupon work with the old reliable cinder-block or in YHC’s case an assortment of toys (i.e. ruck, sandbag and KB).  We’d stay in place and blast out continuous 1-minute AMRAP exercises with a small amount of rest in between.

Logged on to Zoom and 3 faces appeared – Vit-D (thanks for your support and upgraded Zoom!), Disconnect (WH AOQ looking lean and mean!), and Headgear (Weasel Shaker who puts the I in intensity!).  Abbreviated one-minute warning and welcome to F3!

Warm Up:  While YHC explained the concept of #SH and its goals, Pax warmed up.  Moreover, YHC told the Pax to use round 1 of the HIIT circuit to warm up as well going full speed at end of that round and definitely the subsequent ones.


  1. A circuit of 6 exercises, AMRAP in one-minute w/ 20 seconds of rest-transition, a goal of 5 rounds.
  2. Different Exercises for rounds 1 & 3 and 2 & 4. Round 5 was a combo of QIC’s choice and Pax choice.
  3. During some of the exercises, QIC told Pax they could modify with a different coupon – ex. Instead of a Burpee, do a sandbag Clean.
  4. Exercises:
    1. HR Merkins    KB Swing
    2. Good form LBCs    “”
    3. Weighted Squats, Lunges or Deadlifts    “”
    4. Burpees    “”
    5. Flutterkicks w/ coupon hold overhead (WFK)    “”
    6. Triple Crush (add a Burpee as a level up modifier)    “”

Round 5: YHC chose KB Swings; Disconnect weighted Lunges; Vit-D 10 KB Swings w/ 15 Merkins; Headgear (our Weasel Shaker got to pick 2) Monkey Humpers and WFK; and YHC wrapped us up with Burpees.

41.30 of non-stop HIIT.  Then YHC lead the crew in brief round of stretching as a cool down.


Since there were only 4 of us, we skipped COR-NOR.
Praise report/Prayer requests: Spoken and unspoken.  Headgear’s daughter and friend of Disconnect whose son is having heart surgery.
VBOM w/ scripture verse and mini devotional from Vit-D.

Announcements: Check out F3 Grandstrand regional website, Slack messages and Twitter posts for daily updates and information.  Freed to Bleed blood drive in October (see Slack for details), AO tournament, and other events on the horizon.  The more you plug in, the more you see the big picture of F3!

NMMS 1: You guys made it look easy as superfit studs!  YHC had lifted weights yesterday expecting to do #SH tomorrow, so every #coupon related exercise this morning battered this old man!  Plenty of Burpees.  But, the #crowdpleaser (at least to YHC) was the entire Round 5 as we tried to outdo one another leaving us smoked!

NMMS 2:  Honored to have been a part of this VAO relaunch.  Our goal is to have a quality well-ran workout alternative in relationship to COVID19 for our Pax as this pandemic continues to be unpredictable and contentious.  Also, if you are short on time, can’t get out of the house or want to plug in to an F3 GS workout while on travel this is for you!

Honor to lead this morning!


Leave a Reply