The Supes

The Supes

Workout Date:



Rousey from F3 GrandStrand (SC)


Maxime and Puppy Chow (2xR) - from F3 Pittsburgh, 2% and Infinity from F3 the Capital, WallE (1xR) from F3 Princeton, and Vit-D (SH co-AOQ) from F3 GrandStrand (SC)

The Thang:

Conditions: Very pleasant inside my spare bedroom.

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) and the “SafeHouse” was launched!  Boom!  Fast forward a few months, now branded with a sweet logo by Snickers, and we now have Pax along the east coast joining us regularly on Wednesdays.  And more importantly F3 has a network of vibrant VAOs in most time zones meeting the needs of Pax (who need to be careful with their exposure) forming bonds that wouldn’t have otherwise occurred if not for CV-19!

YHC-QIC announced that we had a “mystery Q” the evening prior that unbeknownst to the Pax (except Vit-D who knew my ploy) that we did not have an actual Q.  Why say that we forgot to fill the Q for today, when you can spin it to make it more exciting!  Truth was Vit-D was out last Wednesday with  his M and 2.0s at the most magical place on earth (Disney) and YHC was also at the most magical place in the Grandstrand at 0430 (Market Commons #WaveRucker AO) getting scolded by Cadre OneCall for moving too slow on a ruck swap exercise and 30 minutes later under a log training for the GrowRuck SC #22!

Enough yakety yak…logged on to Zoom and 6 more faces appeared.  Usual crew of studs — Vit-D, WallE, Maxime, Infinity and 2%.  A newer SH Pax Puppy Chow (a 2xR!) hailing from F3 Pittsburgh.  Good mornings, one-minute warning, welcome to F3, mission and disclaimer!

Warm Up:  IC 15-20 reps of SSHs, IWs, TTTs, Tempo Squats, and LBACs CCW/CW.  OYO 22 Merkins.

WOD: “The Supes!”  YHC (with inspiration from F3 Mint Hill, NC) used a supersize concept for some classic #crowdpleaser circuits — the Captain Thors (core) and Lt. Dans (legs) — and added in Pax choice of 4 Burpees, 6 Cleans / Snatches, or 8 KB Swings after each 1:4 ratio rep.

  1. Captain Thors (Captain America and Thor from Marvel): A 1:4 ratio circuit of Big Boy Sit Ups (BBSU) and American Hammers.  So, 1 BBSU then 4 1-ct AH…all the way to 10:40.  However, this morning we went in reverse order…and after each 1:4 ratio rep. we added in the supersize w/ Burpees/Cleans-Snatches/KB Swings.  We paused slightly after each set to catch our breath and get a sip of water…but, on sets 4 through 1 we hit the jets all the way through w/o stopping.
  2. Lt. Dans (Lt. Dan Taylor from Forrest Gump…”…but, you ain’t got no legs Lt. Dan”): A 1:4 ratio circuit of Squats and Lunges.  Same concept, order, protocols and sprint at the end.

Core and legs at this point are thoroughly smoked!

MARY:  QIC had each Pax lead a core exercises w/ 5 rep. max.  YHC lead an exercise of 10 reps. (5 extra dedicating them to missing Pax like C-Span who clearly dodged the Q going to a different time zone — lol!).

We then transitioned into a VCOT/cool down…

COR – 7
Praise report/Prayer requests: Totally missed this…YHC is sorry!
VBOM by Vit-D who read Romans 12:10 to the crew w/ a short devo.

Announcements: Check out F3 GrandStrand regional website, Slack messages and Twitter posts for daily updates and information.  Vit-D on Q next time (2/24)!

NMMS: Strong work this morning!  Thanks for letting YHC try out a new #weinke!  This is a tight crew w/ Pax also AOQs of other VAOs (on different days)…give them a try next time you are quarantined or can’t get out!

Honor to lead!



Romans 12:10: Love one another with brotherly affection. Outdo one another in showing honor.

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