One Year Alfiversary

  • When:06/23/2014
  • QIC: Alf
  • The PAX: Floor Slapper, Twister, Uncle Leo, Spandex, Beaver, Sprout, Binary, Lobster Roll, Cole Slaw, Young Love, Big League Chew, & Alf (QIC)

One Year Alfiversary

12 men showed up for YHC’s 1 year anniversary.  As a gift they all received jelly shoulders for the rest of the day.

My two objectives for my Matrix Q’s are 1) Deliver something challenging for Lobster Roll and 2) Try to keep up with Lobster Roll.  Here’s how it went down.


Mosey around the parking lot and back around to pick up Young Love and Cole Slaw who came into the parking lot shortly after go time.  Circle up in the field.  Provide disclaimer stating that still after a year I don’t know what I am doing so follow on at your own risk.

SSH x 25 IC

IW x 25 IC

Monkey Humpers x 20 IC

Peter Parker’s x 20 IC

The Thang

Mosey to rock pile and grab a rock you wouldn’t be embarrassed to work out with.  Spandex was covered on this one as he had a beast of a rock.

Run with rock over to the track.

A race like workout started around the track.  Complete 5 reps of merkins, curls with rock, & shoulder front raises with rock.  Run a lap on the track.  Then do 10 rep of each exercise then a lap, keep up the cycle for 15, 20, 25, 30, 35, 40, 45 and 50 reps.  Like any good NASCAR race, once the leaders finish, complete the lap you are on and plank up.  Most everyone stayed with in a lap of the leaders.  Audibled at the 30 rep cycle to overhead presses from front raises as needed.

Move to wall for some People’s Chair

Grab rocks and carry them back – but throw in 25 more merkins, curls and overhead presses to round things out.  This rounded things out to an even 300 merkins, 300 curls, and 300 front raises/presses.  Now take your new found swole to the beach or pool and impress the ladies.

AYG across the field to the cars.  No time left for Mary – sorry, do some on your own at home.


YHC has had the privilege to be a part of F3 and these men for a year now.   I appreciate the opportunity to lead, support, and follow each of you and look forward to continuing for years to come.

I tried to pick a few things from past Q’s this morning to throw into the mix.  It’s a good thing we didn’t have tractor tires at the AO to drag around….  although that gives me an idea!  Next time. My apologies to Beaver, I realized Saturday was his first post and this would have been a real tough second one.  Way to hang in there, this was a hard one.  We did have 3 PAX at 50+ YO who were killing it out there today.

A great hard working bunch out there who were clearly smoked after 45 minutes.  Mission accomplished.


F3 Dads – this Saturday at Beatty Park, 9:00 AM.

F3 Camp – go sign up for camp with the 2.0’s in August.

Mudrun – sign up. you don’t need a full team yet, we will get those later.



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9 years ago

That sounded brutal! I’d say I’m sorry I missed it, but I’d be lying. Happy Anniversary Alf! Hope to be back out there with you all soon.

Young Love
9 years ago

Alf – glad to have known you this past year. Still glad even though I’m still sore from this morning’a rock-tactic celebration. That’s saying something because this morning was awful. Well done.

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