• When: 2020-11-23
  • QIC: Iron Mary
  • The PAX: Knozit (R), Ken Doll, Hoist, Cheers, Hemingway, Dominion, Dos Equis, Mercy Rule, Iron Mary (R)

Moving Forward

YHC has had a tough time getting motivated lately.  Lots of excuses have made it that much tougher to climb out of the hole I’ve gotten myself into with my level of fitness.  It seems like week after week I’ve been saying this is the week I turn it around.  Said it again this morning.  “This is the beginning of the new Iron Mary! Today is the day!”  We’ll see if I can live up to it this time.  Having guys like the guys that showed up this morning to motive me will certainly increase my chances!  That’s one of the things I love most about F3.  There are always men surrounding you to help you move forward.  Not only in your fitness, but in all areas of your life!  These guys make we want to be better and we got a little better together this morning!  Thanks for the push, Men!

Weather:  Perfect 48 and clear



The Thang

Warm Up

  • 800M Warm up
  • Frankenstein’s to the light pole and back
  • Butt Kicks to the light pole and back
  • High knees to the light pole and back


  • Mountain Climbers x 10 IC then 80% effort for 200M
  • Recovery walk for 100M
  • 200M at 50% effort
  • Repeat x 3
  • Bobby Hurley’s x 10 OYO then 80% effort for 400M
  • Recovery walk for 100M
  • 200M at 50% effort
  • Repeat x 2
  • Bonnie Blair’s x 10 OYO then 80% effort for 100M
  • Recovery walk for 100M
  • Repeat x 2

Cool Down

  • 800M Run

Mosey back to SF for





  • Safe Lexington Run starting 01-01-2021 at noon.  Look for signup sheets posted on Social Media

Prayer Requests:

  • Notebook
  • IM’s FIL
  • Cowbell

Closing Prayer

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