At 6:55AM, YHC caught himself wondering “where is everyone?” No sooner had the words left his mouth then the Rainbow Dash PAX rolled in like a scene from Mad Max.

No FNGs so YHC went right into a Slaughter Starter #NoForeplay:

– Contra Burpees (start at a Burpee w/ one merkin, then two merkins, work up to 7)

Mosey around the AO and into:


SSH x 20 IC

5 Burpees OYO

Copperhead Squats x 15 IC

4 Burpees OYO

Imperial Walkers x 20 IC (confusion on YHCs part)

3 Burpees OYO

Sun Gods x 15 IC (unwind x 15)

2 Burpees OYO

Hillbillies x 15 IC

1 Burpee 5 Burpees OYO

Mosey up to the Gridiron bleachers for:

The Thang – Part I

1. Partner up (size does not matter)

2. 4 Rounds

3. Partner 1 does 1st exercise while Partner 2 does the 2nd. Then switch, decreasing in count each time.

4. After each round, partners run a Fun-hundred (jog the curves, book it on the straight-aways) then plank for the 6.

Round 1 – “It doesn’t get easier; you get stronger”

Partner #1 – 10 Burpees (decrease by 1 after each switch) down to 1 Burpee

Partner #2 – Squats (decrease by 2) down to 2 Squats


Round 2 – “The real workout begins when you want to stop”

Partner #1 – 10 Crunchy Frogs (decrease by 1) down to 1 CF

Partner #2 – 20 SSH (decrease by 2) down to 2 SSH


Round 3 – “It ain’t about how hard you hit. It’s about how hard you can get hit and still keep moving.”

Partner #1 – 20 Step-ups (decrease by 2) down to 2 Step-ups

Partner #2 – 20 Mtn. Climbers IC (decrease by 2) down to 2 Mtn. Climbers


Round 4 – “This whole F3 thing; it’s not about you. It’s about the guy NEXT to you.”

Partner #1 – 10 Wojo Squats (decrease by 1) down to 1 Wojo Squat

Partner #2 – 20 Merkins (decrease by 2) down to 2 Merkins

FULL DISCLOSURE: YHC realized at this time that Rainbow Dash gets things done, and gets them done FAST. Meaning, we still had 15 minutes to kill. So YHC went into “improv mode” #IHopeNoOneNotices #DontPanic

Indian Run around the AO

– mid-run Squat Jack break

Ending at the Basketball Court for:

The Thang – Part II

Ladder Workout – Ascending Testicles at one end and run to the other end for Squats

Went like this:

5 Merkins at the wall then run to opposite end for 5 Squats

Back to the wall for:

4 Merkins with feet 15 degrees up the wall then 4 Squats

Back for:

3 Merkins with feet 30 degrees up then 3 Squats

2 Merkins with feet 45 degrees up then 2 Squats

1 Merkin at 90 degrees then 1 Squat

Balls to the Wall until the 6 is in

Mosey back to the Shovel Flag for:


1. Sleeping Hillbillies x 15 IC (both sides) #coordination

2. Duck Duck “Gooch” (legs up in the Marge position, 1st PAX up and runs around the circle pushing everyones feet towards the ground. Don’t let your heels hit the ground. Then, hop up and follow until everyone has pushed everyone’s feet). #YouHadToBeThere #SloppyStart #ImpressiveFinish

3. American Hammer w/ 2 Coupons – passing two 15lb. weights around the circle

-total of 32 Hammers IC


– Lift up Tesla and his family with prayers of healing for his 5yo that has been hit with a series of strokes. Pray for peace and healing for the family as well as knowledge for their medical team.

– Tclaps for Ralphie and living out #IronSharpensIron; he inspired all of us to today. You’re on the payroll now, buddy!

– Heart & Stroke Walk is May 21, 8AM @ UNCG; F3 has 10 Teams to choose from HERE. Even if you cannot make the walk (it’s free, family & dog friendly), you can register and help fundraise simply by posting to Twitter. If not for a loved on or yourself, Tommy Boy could use the support.

-Three Saturdays left in the Roanoke launch. May 14th – Hush Puppy on Q. As if an overnight stay on Smith Mountain Lake wasn’t enough incentive.

-Take the next step in your F3 journey and Q (or co-Q) a workout; any of the Site Qs would be willing to make that happen.

YHC took the PAX out

Selfishly, YHC needed today. It’s been a tough spring for YHC and having the opportunity to spend this day, this moment in the gloom with you all was a blessing for me. Aye!

PAX: Tommy Boy

QIC: 354