• When: 2019-07-18
  • QIC: Brainiac
  • The PAX: Honeybun (R), Fergie (R), Katniss (R), Emmy, Ebert, Icarus, Scribble, Brainiac

3 Years

YHC would love to be able to celebrate 3 years. Unfortunately YHC’s body is not up to the challenge. Multiple right knee surgeries and one rheumatoid arthritis diagnosis have taken its toll. This last year has been full of modifying workouts and missing workouts. YHC recently started yet another new medication in the form of IV infusions that hopefully will start giving relief. YHC can not stress how much F3 has changed him for the better. The PAX have shown so much love and support! YHC appreciates the men allowing YHC to lead, even if it is just literally leading with little to no participation!

Conditions: Hot and humid

Pledge of Allegiance




Start swatting giant mosquitos!

TTT x 10 IC

HR Merkins x 10 OYO

IW x 10 IC

HR Merkins x 10 OYO

LBAC (F & B) x 10 IC

HR Merkins x 10 OYO

Copperhead Squat x 10 IC

HR Merkins x 10 OYO

The Thang

Mosey over to Blueberry Hill

-Triple Nickel (Mac lead YHC’s first workout so it’s only right to do this!)

  1. Sprint to top of hill and do 5 burpees.
  2. Sprint back down and do 5 burpees.
  3. Repeat 5 times

Everyone loved Triple nickel!

Grab a block and head to the basketball court carrying block overhead.

-Curls x 20

-American Hammer x 20 (2 count)

-OH press x 20

-BBSU x 20

-Block KB swings x 20

-Bear crawl to playground

-Pull ups x 10

-Calf raises x 20 IC

Rinse and repeat x 3

OH carry blocks back to the block pile


Stop swatting giant mosquitos!


Stomp the Swamp 8/24

Hairy Bison 11/23

Prayer Request

Katniss BIL

Blindside 2.0 Maggie

Seller’s family