Safehouse at it again!!

Safehouse at it again!!

Workout Date:





C-Span, O.F.D., WallE, and Vit-D

The Thang:

Conditions: Outside weather appeared chilly and of course dark.  The Pax, however, were staged virtually in their spare bedroom, garage or driveway sheltered from those austere conditions – lol.

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 named and that was several months ago.  Now, we have a consistent crew of #HIM (primarily in the EST zone) showing up via Zoom every Wednesday to #getbetter!

YHC-QIC’s turn to Q.  The #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 Kettlebell/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 4 more faces appeared – Vit-D (repping F3 GrandStrand thanks for your support and push), WallE (repping F3 Princton who quietly smoked YHC 2 weeks ago when he Qd), O.F.D. (repping F3 Grove City, PA new to the group, puts in the work and has YHC’s interest piqued on how he got his F3 handle – should I type OFD into my government computer??) and then we have C-Span (repping F3 Philly OG veteran Pax #yeoman who Qs the F3 Roundtable Podcast all around #HIM we can all learn from).  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 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. 321 Manmakers; “ “
    5. Flutterkicks w/ coupon hold overhead    “”
    6. Burpees or Sandbag Cleans  “”

Round 5: C-Span (being #royalty got to choose 2) with WW2 SUs and his calling card Flying Squirrels, Vit-D chose 1 leg deadlifts (that we did last week), O.F.D. chose…actually I forgot what they were called, but they were tough, WallE chose weighted American Hammers, and YHC chose KB Swings.

41.30 of non-stop HIIT!

We then transitioned into a VCOT/cool down…

COR – 5
Praise report/Prayer requests: spoken and unspoken.
VBOM by Vit-D.

Announcements: Check out F3 GrandStrand regional website, Slack messages and Twitter posts for daily updates and information.  2F 2.0 campout (see Slack for details on all); Jacob Hancher – F3 Hightower memorial coin fundraiser (click here for deets); Give2Give and more.  The more you plug in, the more you see the big picture of F3!

NMMS: Strong work this morning!  Our crew is getting larger and its amazing how far the F3 brotherhood extends.  If YHC were to do a road trip to all the regions represented on this morning’s VWOD – Philly, PA; Grove City, PA, Princeton, NJ, us – it would be a 4-day journey at 1,672 miles!  C-Span is on Q next week; ready yourself for copious amounts of Flying Squirrels!!

Honor to lead!



Leave a Reply