AO: Hard Knocks University Bootcamp - Wednesday

When: 12/29/2021


Number of Pax: 13

Pax Names: Bing, Bluegrass, Dragnet, Fireball, Hacksaw, Kotter, Lifeboat, Mrs. Doubtfire, Sir Wallace, Sparkler, Spartan,

Number of FNGS: 0

FNG Names:

QIC: Bing

The BackBlast:

Welcome Downrange Guests Life Boat (F3 Cherokee), Coxswain (F3 Churham) and Semi (F3 First State – Delaware)

Disclaimer was shared along with the 5 core principles, and we were off for a quick mosi including NUR, Toy Soldiers, Butt Kickers and High Knees – and then to a COP including:

  • SSH x15 IC
  • Windmills x10IC
  • Wheezy Jefferson x10IC
  • Rosalita x9 IC (woops)

Mosi and COP were short as we had bigger goals to accomplish that included the Bert Hero WOD as shared by Hello Kitty in the F3 Nation Slack channel.

The Bert Hero WOD:

  • 50 Burpees
  • 400 Meter Run
  • 100 Push-ups
  • 400 Meter Run
  • 150 Walking Lunges
  • 400 Meter Run
  • 200 Air Squats
  • 400 Meter Run
  • 150 Walking Lunges
  • 400 Meter Run
  • 100 Push-ups
  • 400 Meter Run
  • 50 Burpees

Background: Dedicated to U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, who died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.”

The intention is to complete the full WOD for time, but we modified and pushed one another to conquer as much as possible in the 40-minutes available.  The men pushed hard, and even better, pushed each other just as hard!  Great work men.


  • January 8 Beatdown event – Start EHing now!
  • January 9 EH event at Parrish Methodist with Chili
  • January 16 – Planting of shovel flag at Parrish UMC


  • Dragnet’s FIL starting chemo
  • Praise for ShamWow’s biopsy being scheduled
  • Prayers for travel mercies
  • Prayers for Sir Wallace’s Mom and her health
  • For the families of the 2 runners lost earlier this week, for the driver of the vehicle and for the first responders who aided in the accident


With the turning of the year, many people use this as an opportunity to make a resolution to change, but we know what happens to resolutions EVERY YEAR.  They fail.  Not only do they fail, but we never go back and reflect on WHY they failed, we just accept the failure and move on.  In F3, it has been customer to NOT set resolutions, but to seek something in your life that requires additional attention and ACCOUNTABILITY and create the ONE WORD to focus on – ALL YEAR LONG.  What one thing do you need to be held accountable for and will seek a shield lock/whetstone to help you continue to accelerate in 2022?  Seek guidance from your creator, your friends, and the world around you to come up with your ONE WORD – and then share it with your shield lock/whetstone or a brother in the gloom you need to be held accountable to.  For some insight on the process, here is a link to Dredd’s (co-founder of F3 Nation) explaining his One Word last year and how he came up with one for 2022.  One Word

Always and honor to lead and be surrounding by such a great group of men!

~Bing Out

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