Foundation’s44th Birthday Q

AO: The Ridge

When: 05/06/2021


Number of Pax: 13

Pax Names: Binford, Den Mother, El Dinghy, Gopher, Hanger, Morticia, Pawn Star, Penalty Box, Pi 3.14, SkidMark, Skinner, Tourniquet,

Number of FNGS: -4

FNG Names:

QIC: Foundation

The BackBlast:

I arrived onsite around 4:35am and set up the lights for the two thangs and made the scoring area in chalk for thang 2 and then ran a slow mile to warm up.  thank you to Denmother for bringing the tunes and having my 6 as Site Q.  I did the standard speech at the beginning of the workout:

It’s 5:15 so let’s get started.   This is a free, volunteer, peer-led workout.  I am definitely not a professional.  I have no knowledge of any injuries or fitness considerations that you might have.  It is each person’s responsibility to be safe and modify exercises if you need to.  We all do it, most important thing is that you don’t get hurt.  Do we have any FNG’s?  F3 has 5 principles to make sure that it is an F3 workout:

  1. Be free of charge
  2. Be open to all men
  3. Be held outdoors, rain or shine, heat or cold
  4. Be led by men who participate in the workout in a rotating fashion with no training necessary
  5. End with a circle of trust


Side Strattle Hops – 20

Abe Vigodas – 10

Shoulder Circles – 10

Thang 1 – OYO

Then we mosey’d over to thang 1 set up on the other side of the parking lot.  There were lines marked out with lights about 30 feet apart.  We did about 8 minutes of this thang.  44 Bent over Rows with coupon then bear crawl to other line and do 10 big boys then lunge walked back to the first line.  Rinse and repeated.  Most got 3 full rounds in.

Thang 2 – Teams but OYO

We split into two teams.  We did 44 reps of an upper body exercise at station one and then ran to the other side of the parking lot which had a light marking station 2.  Station 2 consisted of 10 merkins and 10 air squats then we ran back to station 1 and marked one tally mark with chalk under your teams score.  Then, did the next upper body exercise with the run to station 2 for the merkins/air squats.  Rinse and repeated.  Most everyone got 9 rounds in so 3 of each upper body exercise.

Upper body exercises were curls, skull crushers and shoulder pressed – 44 reps each time

Team 1 had one more tally mark but I told the PAX that everyone is a winner in my book so we all did 44 more curls for the first part of the prize.


20 big boys

20 pickle pushers

20 scissor kicks

hold high plank for 1 minutes until 6am



Today for the COT and it being my birthday, I thought that I’d talk about happiness.

Happiness is defined as an emotional state characterized by feelings of joy, satisfaction, contentment and fulfillment.  But what makes a person happy?  It is different for everyone but studies show that there are several main things that play into happiness:

  • Quality of your close relationships (spouse, family, friends, etc.)
  • Having a job or hobby that you love
  • and helping others

My challenge to you today is to go out and look at one of these areas and try and figure out how to accelerate in one of them and then put that plan into action.

There isn’t one big thing that you can do that will make you happy.  Happiness comes in small doses… a nice walk with your M, giving your toddler a horseyback ride, having a beer with your friends, etc.

I will end with this quote from Mark Twain

“The best way to cheer yourself up is to try and cheer someone else up.”

We ended with Prayer.

I then handed out the second part of the prize from the competition in thang 2.  It was an autographed picture of me from last week’s Q.