It was a beautiful gloom on the Fifth of May as 17 PAX planted a virtual flag and gathered for YHC’s maiden QIC. The theme for today’s workout was in celebration of that most holy of nerd holidays: Star Wars Day. Several of the PAX quickly pointed out that Star Wars Day had actually occurred the day before (“May the Fourth be with You”), but YHC would not be deterred by such mumblechatter.

The Thang, STAR WARS-style

YHC was in the spirit with his Star Wars t-shirt, but was one-upped by Epoxy, who showed up wearing a Darth Vader mask that (we assume) belongs to his 2.0. Well done, Epoxy.

The PAX jogged to the basketball court for EPISODE I: The Warm-Up, consisting of SSHs, Windmills, Sir Fazio Arm Circles, Good Mornings, and…


…Imperial Walkers, natch.

We then ventured to the baseball field for EPISODE II: The Death Star, where the PAX encountered five cones in a star formation placed 10 yards from a center cone. The PAX split into five groups. Each group Bear Crawled from the center to a station of the Death Star and completed an exercise. The stations were:

  • Merkins x 20
  • Prisoner Squats x 20
  • Mountain Climbers x 20
  • Star Jumps x 20
  • Burpees x 5

The group then Crab Walked back to the center cone and Bear Crawled to to the next station. Repeato until all five were completed.

After a brief Plank-O-Rama, cones were collected and the PAX jogged to the tennis courts for EPISODE III: The Kessel Run. Each man paired with a partner.

  • Partner 1 – Suicide sprints; Partner 2 – Balls to the Wall (flapjack)
  • Partner 1 – Suicide sprints; Partner 2 – People’s Chair (flapjack)
  • Repeato
  • Chewbacca’s C-3PO Carry from The Empire Strikes Back (Flapjack)


Everyone was instructed to grab a rock from outside the tennis court as YHC hastily assembled the cones for EPISODE IV: The Partially-Constructed Death Star. Although it didn’t look like much, this was about to become a fully ARMED and operational battle station (oh my, so many puns…).

The PAX assembled into their previous five groups and mozied with their rocks for some arm and chest work at the five stations:

  • Shoulder Press x 10
  • Curls x 10
  • Tricep Extension x 10
  • Bent-Over Row x 10
  • The Phantom Menace (Squat to Extended Arms to Shoulder Press to Tricep Extension) x 5

After rocks were returned, it was time for a quick jog back to the parking lot for EPISODE V: Six Minutes of Mary, consisting of LBCs, Side Crunches (left and right), Freddie Mercuries, Heels to Heaven, a brief sampling of Homer to Marge (aptly renamed “Han to Leia” by Costco), Flutters, and a Six-Inch Leg Hold.

Finally, it was time for EPISODE VI: COT. 

Naked Moleskin:

2nd F is scheduled for 5:30 p.m. on Thursday, May 8, at Crafty Beer Shop. Lilly’s Pizza will be served. Bring an FNG!

3rd F is scheduled for noon on Thursday, May 8, at Larry David’s office.

Several PAX have their maiden Q this week. Get some!

Prayers for the GoRuckers and praises for Orwell’s cousin, whose cancer went into remission. Miracles happen, fellas.

YHC closed us out with Galatians 6:2, which reads, “Bear one another’s burdens, and so fulfill the law of Christ.” For me, that’s been a miracle in my life. As I’ve struggled with my burdens, they have been made lighter because my F3 brothers who’ve borne those burdens with me.

Thanks to everyone who helped make my first Q a lot of fun. – Electrolux