• When: 5/19/15
  • QIC: Mac
  • The PAX: Treadmill, Peggy, Higgins(Respect), Fast Casual, Boo, Cheech, FNG Charles Wagner (Hot-4-Teacher), Pepto, Mac

The wheels on the Boo go round and round

9 Pax overcame the siren’s call of the fartsack and made serious downpainments towards their betterment in the gloom of Turning Point. Quite honestly YHC did not have a single thing planned before an early Stridelite run around the Midway campus. Upon discovering a nice geological feature at the bus loop the swirling snakes started hissing with excitement. (There is something wrong with YHC). After the snakes settled a little the rest of the beatdown formed out of thin air and YHC was ready to rock. Wait! We are missing something….Where’s Wapner? Can YHC Q a Turning Point workout without the ever present mumble chatter of Wapner ringing in my ear? YHC began to look nervously around. Without Wapner distracting everyone the Pax will realize how sucky my Qs really are. <Pepto enters stage right> <Cue the dramatic music> Now that a mumblechatter ninja has arrived YHC is ready to get the show on the road. Whew! That was a close one!


Weather: 70s and muggy not too shabby at all


The Thang:

Mosey to track

Jog 200m

COP – All IC

Side straddle hop x 20

Thru the tunnel x 20

Imperial walker’s x 30 (10 x fast cadence)

Windmill x 20 (at a nice not-Ginger-like speed)

Lil baby  arm circles x 15 each way

Merkins x 20

Copperhead Squats x 20


Mosey to Mt. Midway

Bear crawl up

Wall burpees x 10 (And Wapner thought YHC only breaks out the wall burpees for him.)


Mosey around school to bus loop

Half Pipe

Sprint up hill on left

Burpee w/ merkin x 1

Sprint back down and up the hill on the right

Burpee w/ Merkin x 2

Rinse and repeat until you reach 10 Merkins

Plank-o-rama waiting on 6


Mosey to front of school

Chief running bear

Line up head to foot in plank

Man in back bear crawls to front

When the bear crawler passes do a Merkin with a sound effect of your choice

One rotation through the Pax


Mosey to front of school

Wall sits x :30

Balls to the wall x :45

Wall sits OH claps x 20 IC

Balls to the wall x 1:00


Mosey to front grassy area

Plank-o-rama-mama (Crowd Pleaser!)

High plank

Hydraulics x 20 IC

Russian twist x 20 IC

Shoulder taps x 20 IC

LBC x 20 IC

Peter parker x 20 IC

Freddy mercs x 20 IC

Parker peter x 20 IC

Flutter kicks x 20 IC


Mosey to front lot

Sprint up one lane 10 squats

Back down next lane 10 squats

Back up last lane 10 squats

Sprint to Shovel Flag






  • T-claps for the strong work by the Pax. It is truly inspiring to see the progress made by Pax when they post regularly to F3 workouts. YHC has the pleasure of rotating around the AOs and not only seeing but participating and contributing to the betterment of other men who started out like all of us as a sad clown. This F3 stuff works better than all the pills Pepto could ever prescribe any of us.(Almost as good as the stuff Cheech scores!…I keed, I keed)
  • Note to self: If it smells like pee, someone is using it as a urinal. Weird thing is the pee smell was at the top of the hill that is in the middle of the bus loop. Its just not the kind of place one would relieve himself unless there were dire circumstances that prevented them from making the 30 yard stroll to the woods.
  • Note to self: Be careful when giving the Pax their choice of sound effects during Chief Running Bear. It’s hard to hold a plank while laughing.
  • T-claps to Boo for pulling out the racing slicks and tearing it up on the last sprint to the shovel flag. He blew the doors off of a couple of younger guys before they realized what just happened. Good work my friend.


  • Guantlet is on going. Wednesday is The Viper at White Knoll, Thursday Kamakaze at Turning Point, Friday Reaper Hill edition and Saturday Battle at AC Flora
  • Prayers for Yellow Cakes wife as she has surgery this morning.

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