12 Natville PAX started their day by conquering the #fartsack and diving headfirst into the humid soup. After a disclaimer, the morning unfolded like so…

Mosey to the church parking lot for:


SSH x 20 IC

5 Burpees OYO (this completes your 3010 challenge for the day)

Windmills x 10 IC

String Rippers x 10 IC

Sun Gods x 15 IC

Unwind x 15 IC

Moroccan Night Club! X 15 IC

Monkey Humpers x 15 IC

Copperhead Squats X 15 IC

Mosey back to the #ShovelFlag for:

The Thang – Balls of Fun

PAX split into small groups. Each group grabbed a sack o’ balls containing six numbered ping pong balls. Six stations were scattered across the AO ranging from the playground to the entry gate at Country Park. Draw a ball, proceed to the matching station, complete the exercises, rinse & repeat. Once completed, draw another ball and move on.

Let it be known that YHQ called Omaha on the Rinse & Repeat EARLY on; for time’s sake, of course.

Station #1 (playground)

“The only way to fail is to not lean from it”

Pull-ups x 10

Merkins x 20

LSF x 30

Goblet Squats x 40

Station #2 (with paver stones)

“I’m too busy working on my own grass to notice if their’s is greener”

Jack Webbs x 10

Overhead Press x 20

Lawn Mowers x 15 ea side

Lunge w/ a Twist x 20 each side

Station #3

“Every champion was once a contender that refused to give up”

1-legged Burpees x 5 ea leg #crowdpleaser

Carolina Dry Docks x 20

Shoulder Tap Merkins x 15 ea arm

LBC x 40

Station #4

“Do not pray for easier lives. Pray to be stronger Men.”

Diamond Merkins x 10

Side Tri Rise x 20 each

Prisoner Get-ups x 30

Bobby Hurleys x 40

Station #5

“There are only two options, make progress or make excuses”

Side Plank Walk x 1 ea direction

Boyar Merkins x 20

Box Cutters x 30

Side Straddle Hops x 40

Station #6

“When you feel like quitting, think about why you started”

Wall Walkers x 10

Wide-arm Merkins x 20

Heel Touches x 30

Smurf Jacks x 40

Back to the shovel flag for:


Playlist: Baba O’Reilly (clocks in a 5 minutes)

1 minute – Plank

1 minute – Elbow plank

1 1/2 minute – Ring of fire: American Hammer – passing a 20lb weight

1 minute – Plank

30 seconds – 6″



Welcome to Snowflake (FNG)

Tclaps for all the PAX that came out to the Heart Walk and led Warm-a-Rama in front of 4400 people.

Sacked is looking for Q’s for Cornwallis’s Nightmare

Sacked has info on the Camping Trip

Blood Drive @ Cycles de ORO on 6/26. See Butt Fumble’s email.

Hitman is working through a mental brick wall; let’s rally and make sure he doesn’t fade into the background. There are 2nd & 3rd Fs we can bring him to as well.


It was an honor to be present with each of you in the gloom on YHC’s 1-year F3 Anniversary.

Tclaps to Daphne for being the glue that kept me moving forward when I thought I would slip away from the F3 Nation.

PAX: Tommy Boy

QIC: 06/04/16