Counting to “Twelb” with DORA

QIC: Mr. Clean
Date: 01/24/2018
PAX: Mr. Clean, Ohms, Snowflake, and Whittler
AO: The Griff



Elsa has seemingly finally “let it go” as it was a windy heat wave of 35 degrees this morning in the gloom.

The Disclaimer

This is F3, I am not a professional, you are here on your own free will, modify if necessary, and should an injury occur, we will help you in whatever way possible. 



Finkle Swings X 12


Cotton Picker X 12 IC


Alternating Toe Touches X 12 IC

High Knees X 12 IC

BAC/Reverse X 12 IC

Moroccan Nightclub X 12 IC

Squat Shoulder Press X 12 IC

The Thang

Charlie Chaplin once said, “My pain may be the reason for somebody’s laugh, but my laugh must never be the reason for somebody’s pain”, and wise Charlie also said, “A day without laughter is a day wasted”.  YHC’s “North Georgia Boy” accent has been quite the fodder for laughter, mumblechatter, and overall levity throughout some beat downs.  So, YHC decided to embrace this, with a little inspiration from Rainman, and lead a “Twelb Up, Twelb Down” bootcamp…

Twelbs Down

Shoulder Press – 12 IC (w/coupon)

Merkins – 11 IC

Curls – 10 OYO (w/coupon)


Plank Jacks – 9 IC

Flutter Kicks – 8 IC



Imperial Walkers – 6 IC

Alternating Shoulder Taps – 5 OYO (4 counts)

Upright Rows – 4 IC (w/coupon) 


Michael Phelps – 3 OYO

Squats – 2 OYO

Burpee – 1 OYO (w/coupon)

Reverse Order of the Twelbs Down


50 – Upright Rows (Four Count)

100 – LBCs (Four Count)

150 – Curls (Single Count)

Count o Rama

Name o Rama


Ball of Man


In “Freed to Lead”, OBT and Dredd discuss Dredd’s “failure” his first time leading PT in the military. He spent all night preparing, exhausting over the details, and practicing each aspect thoroughly.  When the time came, Dredd fell completely and utterly flat (forgetting cadences, breathless, and poor form execution).  His teacher didn’t yell, scream, degrade, or lecture, but gave a simple yet poignant phrase…. “If the Museum of Failure had an exhibit you would be featured”.  The next day, he sent Dredd back to do it all over again but with a little less “failure” this time. 

Full disclosure, YHC felt like this during the Q efforts this morning as YHC proceeded to fumble some things.  However gentlemen, it takes 10,000 hours to truly master a skill.  Thus, as husbands, fathers, brothers, uncles, and comrades, we are called to find joy in the failures, seek those wiser, and commit to honest reflection and go back out again tomorrow a cadence better, a bit wiser, and with a little more confidence to lead those around us! Keep Accelerating!!


GoRuck –  August 2018

Tough Mudder September 2018

Beginning in February:

Mondays at the Griff — Running/Rucking at 5:30 & Wednesdays at Beast Ridge — Running/Rucking at 5:30 ***These events are for ALL F3 men.  GoRuck participation isn’t required.  Just throw on a pack or just show up for the newest F1.5 Event***

Upcoming Qs

01/24/2018 – Ringwald VQ!!!! (Hill City)

01/27/2018 – Picasso (The Landfill)

01/29/201 – Best in Show (Respect) VQ!!! (Beast Ridge)

01/30/2018 – Prosciutto (Hill City)

01/31/2018 – Ohms (The Griff)