Candy Cane reached out to YHC about a month or so ago asking if I could grab a date to Q at The Good Fight. YHC never turns down a Q opportunity (unless maybe it’s a run only), so a date was set, and today was that day. YHC and FP went out for an EC ruck at 0440, and a hand full of others had an EC run shortly after. When we got back to the flag, YHC saw 11 PAX ready for a beatdown, and it went something like this:

Warm Up

  • SSH – 15 IC
  • Good Mornings – 15 IC
  • Butt Kickers – 15 IC
  • Run to the stoplight and back

Tha Thang

Grab your kettlebells and get introduced to a few exercises that would be the focal point of this Q.

  • KB Push Press – 5 reps each arm IC
  • KB Goblet Squat – 5 reps
  • Merkins – 5 reps

Now time for the real fun. YHC gave instructions for the first round:

Circuit 1:

  • 1 round
  • Merkins – 20 reps
  • KB Push Press – 40 reps (20 each side, or 40 using both hands on the KB)
  • KB Goblet Squats – 60 reps
  • Run to the well and back
  • Plank for the 6

Circuit 2:

  • 2 rounds
  • Merkins – 10 reps
  • KB Push Press – 20 reps (10 each side, or 20 using both hands on KB)
  • KB Goblet Squats – 30 reps
  • After the 2 rounds of exercises, then run to the well and back
  • Plank for the 6

Before we went on to the third circuit, in order to give the PAX a quick breather, YHC went around the circle and asked each PAX to tell the story of how they first got involved with F3. It was great hearing from guys that have been a part of F3 since the beginning, as well as some newer PAX. Now back to work:

Circuit 3

  • 3 rounds
  • Merkins – 5 reps
  • KB Push Press – 10 reps (5 each side, or 10 using both hands on KB)
  • KB Goblet Squats – 15 reps
  • After the 3 rounds of exercises, then run to the well and back
  • Plank for the 6

Cousin IT smoked everyone on the last circuit, but to be fair, Abu was slowed down by the 50lb KB he was using.

Since we had some time left, YHC instructed the PAX to head to the picnic shelter for a round of 11’s with KB picnic table sit ups and KB Bench press. The mumble chatter was great during this part of the workout. All of a sudden, we kept seeing Abu take a break, and then another…. and then he mentioned he was getting ab cramps. WE FINALLY BROKE ABU! Rafiki brought up a good point, that’s what Abu gets for actually having abs, when do you don’t have any you can’t get those kind of cramps ha.

YHC called time so that we could have 3 minutes for Turkish Get Ups at the flag before 0615.



Prayer requests/Praises

  • Glow Worm’s Nephew being shipped out early
  • The Closed Hand’s father in law
  • Psycho’s friends from church just had their 2nd miscarriage
  • The Closed Hand’s job search
  • Abu participating in the Polar Plunge tonight

YHC Prayed us out


  • Ma Bell has the Q at Blast Off
  • Abu has the Q at the Oval Office
  • Lunch tomorrow at Parker’s on Arlington


I’ve always been intimidated by Qing a kettlebell workout. In the year and a half that I’ve been doing F3, I’ve only Q’d the Good Fight twice, and Boyd Lee Beatdown once. I was nervous for this one since I was recovering from being sick, but glad that everyone pushed hard and put in the work. Thanks to Candy Cane for the opportunity to lead. Until next time…

Chimi Out!

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