When: 2018 A.D.

  • QIC: Shoticus Firedicus!
  • The PAX:


  • Jackrabbit
  • Leprechaun (APFT)
  • Snoop Dogg
  • Cannon

    Britney (APFT)

    Port O Call

    Pacecar (APFT)

    Taco (APFT)

    Haggis (APFT)



    Fresh Prince

    Shots Fired! (Q) (APFT)

    6 PAX posted at 0530 for the APFT and 13 were on Station for an old school, simple Roman beatdown, including Camo who made an uncamoed cameo from Katy, which was awesome.

  • The inspiration for today’s workout came to YHC from a comment on exercise made by the Roman philosopher Seneca, who posted this oddly familiar backblast in 65 A.D.:


On Brawn and Brains, Letter 15 from Seneca to his pupil, Lucilius, 65 A.D.:

“Now there are short and simple exercises which tire the body rapidly, and so save our time; and time is something of which we ought to keep strict account. These exercises are running, brandishing weights, and jumping, – high-jumping or broad-jumping. Select for practice any one of these, and you will find it plain and easy. But whatever you do, come back soon from body to mind.”

YHC read this learned wisdom as a chance to get back to basics, and also to get a simple Manila rope for a Tug of War Fest, Hogg Style!


Perfect. Light breeze, 65 degrees.


YHC is not a professional or an expert on Roman philosophy. F3 workouts are voluntary and FREE – you are here voluntarily #YouAgainstYou. Modify as needed. Notify the Q or rest of Pax of any serious medical conditions #PushYourselfButDontHurtYourself.

The Thang

Mosey from flag to ballfield

SSH 65

LBC 65 with 10 bridges inbetween

Mosey to enchanted bench circle

Snurpee 65 (incline burpee on bench with bench step-up) x 65 Dora with partner running around path

Mosey to start of Flag field. The “Seneca Shuffle.” 6 long jumps then 5 burpees down then Rinse and Repeat down 250 foot field to Tug of War cone.

Tug of War. PAX split in two, 6 tugs, “team Camo” was the winner with 5/6 wins.

Back to flags

Freddy Mercury 10

Merkin 10

Freddy Mercury 10

Elbow push-ups 10 (Ragnar something)

Turkish lifts 10 by Leprechaun

Broyoga 5 minutes by Beta

One last Tug o War…

CountORama and NameORama

See above.


TAPS went out to Pacecar, Port of Call and Duggar who have family and friends going through challenges – sending out thoughts and strength from our circle to yours.


Thanks for letting me take the Q this am – strong work guys. I led us out with a bit of the old Latin……. carpe punctum, seize the moment. Let’s all remember how lucky we are to have the gift of health, of fellowship, and the chance to use our time to the fullest.

To end with the great badass Jocko Willink… “There is no shortcut. there is no hack. There’s only one way. So get after it.”

Get after it, gents.

– Shots Fired!