Arrrgh….more Ballast Beatdowns until morale improves


AO: Ballast Beatdown

QIC: Tom Sawyer

PAX: (9) Crockett, Kix, Launch Pad via F3NortheastTN, Reverse Mortgage (R) via F3Churham, Gravity, Newton, Brick City, Blistex via F3 KansasCity & YHC

Mission of F3 is to Plant, Grow & Serve small workout groups for men for the invigoration of male community leadership. Aye!

YHC discussed the fact that YHC is NOT A PROFESSIONAL! Exercise at your own peril and modify/scale where needed.

Warm Up:

  • 15 shoulder presses – IC
  • 3 Turkish get ups – OYO
  • 15 tat’r pickers – IC
  • 4 Turkish get ups – OYO
  • 15 hillbillies – IC
  • 5 Turkish get ups – OYO


Mosey to Heisenberg’s Hill for some partner work (3 teams of 3) and some DORA 1-2-3:

  • 100 Burpee Box Jumps…ouch!
  • 200 Bobby Hurley’s
  • 300 LBCs

While P1&P2 were doing appointed exercise down low, P3 runs up Heisenberg’s hill via the stairwell to perform 5 decline Merkins on the planter/knee wall and then back down the stairs to take over the exercise so P1&P2 get there turns…..rinse and repeat until complete.

  • Mary on the 6

Mosey down to the CF river and out to the pier in front of Chamber of Commerce for some group, circle work and:

  • Captain Thor (thanks BTB)1:4 ratio of WWII Sit-Ups : American Hammers. Going all the way to 10:40, so 1:4, 2:8, 3:12…….all the way to 10:40. Tougher than it sounds!

Head back to AO….before we really got moving an Indian Run request was put forth by young Newton. His motion passed unanimously! PLUS, another request by Newton for some jail break to AO @ 200 yards out with more discussion wanted…however the Aye’s carried the motion and it was approved.


  • Countorama: 9 pax still……all good same as what we started with today.
  • FNG’s: None, so that will have to change ASAP!
  • Nameorama: Perfect lighting…all looked to have worked out for 45 minutes. Always nice to have visitors the F3 CapeFear and today we were blessed with 3 Pax from 3 different regions. #F3travels.
  • Prayers, Praises & Announcements: Prayers for Gravity’s father-in-law, dad, wife and kids….cover all of them in prayer! Blistex’s (F3 KansasCity) aunt who is mid 50’s and is gripped by addiction…..prayers and miracles from HIM to touch her and break the cycle. 7/4/19 Convergence at Baywatch at 0700 for Trumpenus….it’s gonna be HUGE! #100+paxF3

Credo: Leave no man behind but leave no man where you find him.

It was an honor to lead you HIM’s today and thank you for making YHC stronger! Until next time…..


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