Always 70 and Sunny
Always 70 and Sunny

The Mouse Trap Time Machine


On a whim, YHC grabbed Twin Team on the Q sheet just a few days earlier (inspired by the Nancy Lopez VQ this week), and put together a very personal VQ that was sure to be memorable.  YHC rolled into the AO 10 minutes early (or maybe at 4:30am according to Rosie, since there’s never good sleep before a VQ), with plenty of time to greet the PAX.

A total of 16 time-travelling titans showed up in the gloom to hop into the Mouse Trap Time Machine this morning for few glimpses into YHC’s life journey and a good beat down along the way.  This is how it went down:

Mosey to the blacktop behind the school


  • Don Quixotes (x10) – YHC’s Dad was an English teacher
  • Arm Circles (10 little, 5 big) + Reverso  – YHC’s Mom was a Math teacher
  • Hillbillies (x20) – YHC’s family roots are in Georgia and Tennessee

Mosey across the Baseball field, stop in left field

THANG #1:  Story: YHC’s grandfather (who passed away 13 years ago, just before YHC’s wedding) was a chemical engineer that built bombs for WWII in Oak Ridge, TN.


  • WWIIs (x13)

Mosey to the front entrance of the stadium

THANG #2:  Story: YHC’s other grandfather built houses in his retirement, and one special one that he built (and lived in) was 18-sided, on Lake Gaston in NC, where YHC spent many summers jumping off the dock and boathouse and swimming in the lake.


  • Carolina Dry Docks (x18) 

Mosey into the Stadium to the closest end zone

THANG #3: Story: YHC is from Maryland, and Marylanders love summertime crab feasts.  This was not a crab feast but a crab “beast”. YHC also instructed the PAX that although “hammers” would be used throughout this exercise, for correct MD crab eating form, hammers should only be used for eating the crab legs, and only if absolutely necessary.

Exercise:  “The Crab Beast”

  • Crab walk the length of the field and back
  • Stop at the 25, 50, 25 yard lines and doing 6×6 American Hammers at each of the 6 spots for a total of 6 x 6 x 6 = 216

Line up on the goal line

THANG #4: Story:  After college, YHC did two, 1-year Stints on mission (North Africa, Florida). YHC shared about his mission to share the Gospel of Jesus Christ with college students: that the perfect son of God died for sinners like YHC, and that whoever believes in Him will have eternal life.

Exercise:  “Mission Sprints”

  • Sprint the length of the field, jog back with hallelujah hands (x2)
  • Al Gore with cross & praying hands for the 6

Circle Up in the End Zone

THANG #5:  Story: YHC attended Virginia Tech for undergrad and became a big football fan.  Between 3rd and 4th quarter at VT football games, the tuba section comes onto the field (in the end zone) and plays (and dances) the Hokie Pokey.  

Exercise: “The Hokie Plankey”

  • Starting from plank position
  • You put your right arm in (right arm high) 
  • You put your right arm out (reach right arm through, under chest)
  • You put your right arm in (right arm high), and you shake it all about
  • You do the “Hokie Plankey” and you turn yourself around (rotate 360 degrees in plank position)
  • That’s what it’s all about!  (clap merkin to finish the verse)
  • Repeat with left arm, right leg, left leg

Mosey towards bleachers, stopping on the track

THANG #6:  Story: YHC found love – “she stopped me in my tracks!” – and got married


  • 1 diamond merkin – for the ring on her finger

THANG #7:  Story: YHC moved to Chesterfield County (twice!), and started a family (4 kids!)


  • PAX partnered up
  • One PAX runs the bleachers while the other PAX does exercises (x6)
  • 2 rounds of Box cutters (2 moves)
  • 4 rounds of Little Baby Crunches (4 kids)

Mosey out of the stadium

THANG #8:  Story: YHC built a house and moved to Powhatan

Exercise: “Powhatan Indian Runs”

  • Indigenous people run back to the flag
  • Building number of merkins each turn. (PAX in the back does 1 merkin, runs to the front, and adds another merkin each turn)


Counterama (16 for the VQ!)
Announcearama (see comments) 

YHC shared how joining F3 (since first post on April 12, 2019 at Twin Team) has been life-changing, more than just in the area of fitness, but also in the spiritual life.

YHC shared 1 Timothy 4:7-8 “Train yourself for godliness, for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.” and encouraged the PAX to not only pursue fitness but also care for their souls by pursuing a right relationship with their Creator. 

YHC took us out in prayer


It was an honor to lead you men for the first time.  From the beginning, the Q-drenaline was flowing, and it was a great morning in the gloom with 15 of my brothers! (One more fun fact, YHC has 2 sisters, but no brothers – you all are my brothers!)

“Time Machine” – Rosie was clearly disappointed there wasn’t a hot tub involved.  Maybe YHC will deliver a hot tub in a future Q. (stay tuned)

“Crab Beast” – After already doing 2 “Beast” workouts this week, 1 at NoToll (Marmaduke) and 1 at SOT (Lab Rat), and after YHC wondered aloud during the SOT workout “what happens if you do a beast 6 days in a row?” (extra evil 6-6-6-6), YHC decided a Beast was needed for the VQ.  If the pain experienced by the PAX in the Crab Beast was any indicator, YHC doesn’t want to find out what happens if you do even more Beasts in the same week. (even if Lab Rat seemed excited about the idea)

“Hokie Plankey” – While originally planned to happen in “chronological” order, YHC called an audible to do this after the sprints, as the crab walks might have shredded the PAX’s shoulders already.  Also, it was surprisingly difficult to call (sing) while performing the exercises. Likely, the PAX thought YHC was a little ridiculous for this exercise, but YHC was happy to be embarrassed for the sake of a very memorable exercise and showing some Hokie spirit with football season approaching quickly at the end of the month!

“Powhatan Indian Runs” – YHC was a little sad there wasn’t more time and the PAX only got to 2 merkins.  YHC wanted a longer run with more merkins. Also, YHC overheard some good mumblechatter during the run, something about building a lopsided, sideways house.  YHC wondered if the instructions were unclear (maybe some of the PAX thought that the number of merkins increased with each PAX – in that case the PAX at the end of the line would have to do 16 merkins!)  – too bad YHC didn’t think of that sooner! Regardless, the PAX figured it out and pushed hard to the finish. (right on time!)

Thanks to Loose Goose for the help while preparing for the VQ and tips on counting right!  

Thanks to Lab Rat for bringing and offering the Shovel Flag!

Thanks to all the PAX for your support and for posting in the gloom, and putting in some work!

Looking forward to getting back on the Q sheet soon!

See you in the gloom!


About Author

Scott Paulis (Inducted into F3 on 4/12/2019 at TwinTeam, EH'd by Loose Goose) Back story: Grew up in Ellicott City, MD. Studied Computer Science at Virginia Tech (Class of 2003). 2 years of missions work with Cru in North Africa and FL, then moved to VA in 2005. Married to amazing wife, Liz, and have 4 fun kids. Now living in Powhatan, VA. Attend Grace Bible Church in Midlothian. Enjoy playing board games (hence the F3 name) with my family and a regular group of guys. Also enjoy stand-up paddleboarding on any body of water I can find, and going for family bike rides and walks. “You roll your dice, you move your mice. Nobody gets hurt. Mousetrap!” - Veggie Tales' Bob the Tomato


  1. That was an awesome VQ, Mouse Trap! Nice beatdown, great time! After reading the BB, I can’t believe you fit all of that into 45 minutes.

    Looking forward to your future Q’s! Glad to call you my brother.

  2. So we are VQ buddies! Certainly more prepared than my VQ. Loved the stadium run makes me look forward to football season. Could do without the Hokie Planky (go buckeyes). Quick tip DO NOT be behind Tobit on indengious people run, catching him at end of workout is a ripper. Loose Goose great partnership on the stadium run, enjoyed it.

  3. Great work on the VQ Mouse Trap, enjoyed the time machine trip. Glad to have you as part of the RVA PAX and on the Q sheet. Go Hokies

  4. Well done Mpuse Trap! Awesome and creative VQ, glad you’ve become a mainstay of F3RVA!

  5. Very creative and action packed. So sorry to have missed it and missed the stories first-hand. You are a strong addition to the PAX – great to have you and I look forward to catching a Mouse Trap Q soon.